Free triathlon training plans to get you in peak shape for all distances and disciplines

Embarking on a triathlon can feel daunting. With three disciplines to train in as well as transitions to practise, it can be tricky to know how to balance your training.

Not only that, but you need to make sure your training is appropriate for your level of ability, as well as the distance of the race you have chosen. Plus, it has to fit into your lifestyle.

Sounding a bit complicated? It doesn’t have to be. The key to enjoying triathlon is just to make sure that it works for you – as a beginner, enjoyment is everything when it comes to staying motivated. That said, a little help doesn’t go amiss when you first get started!

Luckily, here at 220 Triathlon we have maybe the best resource of free, downloadable triathlon training plans around and you can find them all here…

Training plans written by experts

The triathlon training plans you can find on this site are curated from the pages of 220 Triathlon and written by some of the best in the sport.

The coaches writing for us are time-served and include Dermott Hayes, Philip Hatzis, Joel Enoch and Joe Beer. We also include plans and sessions from some of the best athletes in triathlon, including multiple Ironman champs Dave Scott and Chrissie Wellington.

Other long term contributors to the site have included athlete Dave Bishop, Professor Greg Whyte and British Triathlon coach Ben Bright.

Find your perfect triathlon training plan

So where to start? Hopefully, you have a race in mind already. If not though, having a look at some of the plans available will give you a good idea of the kind of time you will need to train, as well as the level of ability.

We would always recommend starting with a small(ish) race to give you an idea of how the three disciplines feel together, as well as to see if you can manage the volume of training. So look for a novice, super-sprint, or sprint race

If you are more experienced or know you are keen to go longer, then look for an Olympic, 70.3 (half-Ironman), or Ironman training plan.

Also on the site you can find strength and conditioning plans to help support your cardio training.

Sprint triathlon training plans

If you’ve decided that a shorter race is for you, then one of these plans should tick all the boxes.

The shortest triathlon distance, here is the super-sprint training plan. For a slightly longer race, have a look at the sprint training plan.

Many people new to triathlon find the open water swim daunting, but working on your front crawl skills before your race can really make a difference. Dermott Hayes shows you how to transform your front crawl in just six weeks, or you could try this plan to develop open water swim skills in eight weeks.

Olympic distance triathlon training plans

The Olympic-distance triathlon, as the name suggests, is the distance you’ll see athletes taking part in at the Olympic Games – so if you’re thinking about taking on one of these you’re in excellent company!

We have six Olympic distance triathlon training plans available to download which means whatever your ability and goals, there will be one to suit you.

Feel free to click the link above to browse the plans, or if you are new to this distance then you could go straight to the beginners’ Olympic distance triathlon training plan.

Half-Iron 70.3 triathlon training plans

Also known as the half-Ironman, a 70.3 is long enough to be a proper big challenge, but without the all-encompassing feel of an Ironman.

Take one of these on and your mates will be properly impressed and it’s a great option if you are shorter on time, but keen to find a decent challenge to fundraise for a charity.

Again, we have multiple training plans for you to choose from.

Strength and conditioning is a good idea for all athletes, but once you move up the distances and training loads increase you’ll really start to notice it if you skimp on looking after yourself.

This simple eight-week strength and conditioning plan for triathletes is a great place to start.

Ironman triathlon training plans

Ironman is arguably the distance that will take the most planning (and training!) with long swims, cycles and runs needed as well as brick sessions and strength and conditioning.

When endurance is the name of the game then you need to make sure you approach your training methodically and realistically. Your goal will play a part here.

Are you a completer or a competer? Do you just want to ‘get round’ or do you have a goal time in mind?

There are eight free Ironman triathlon training plans to choose from including base training, run-focussed and with three-month or six-month options to try there should be something to work with to hit your goals.

Other training plans

Aside from the race distances, there are plenty of other training plans to discover which will help you hit your goals (and hopefully pick up some good advice and have fun along the way!). Here are a few of my favourites:

• Dave Scott’s home strength and conditioning plan for triathletes
• Free eight-week duathlon training plan
• Eight-week swimrun training plan
• Triathlon eight-week brick training plan

Curate your own training plan

Hopefully you’ve found everything you need and are feeling confident about hitting all your race goals.

If not though, there’s one final article I can recommend you try. Yep, it’s our guide to creating your own triathlon training plan. Perfect if you haven’t quite found the plan to suit you, or want to adapt one slightly!

How to train for your first triathlon

Training for your first triathlon can feel overwhelming, but breaking it down into manageable steps makes it achievable, and even fun. Start by choosing a beginner-friendly sprint-distance race, then build a consistent weekly routine around swimming, biking, and running.

Focus on frequency over intensity at first, two sessions of each discipline per week is a solid goal. Brick sessions (doing two sports back-to-back, like bike then run) are key to preparing your body for race day transitions.

Don’t neglect strength work and mobility, as they help prevent injury and improve overall performance. Practice open-water swimming if your race isn’t in a pool, and try out your race kit in training.

Most importantly, train at your own pace as consistency beats perfection. With a little structure, some patience, and a healthy sense of adventure, you’ll not only get to the start line, but across the finish with a smile.

How fit do you have to be to do a triathlon?

You don’t need peak fitness to start triathlon, just the ability to swim, bike, and run for 20–30 minutes each. Supersprint and Go Tri events are great entry points, with short, manageable distances and pool swims where breaststroke is welcome.

Training two times per discipline weekly is enough to prepare. As distances grow, so should your training, focusing more on endurance and consistency.

For Ironman, expect a serious time commitment and structured plan. Ultimately, triathlon is inclusive, achievable, and rewarding for all levels.

• Read more on how fit you need to be to do a triathlon here.