Free training schedules

Triathlon Training Plans

Select your race distance and get a week-by-week training plan with swim, bike, and run sessions from foundation through taper.

1.9 km swim / 90 km bike / 21.1 km run · 20-week plan

Week	Phase	Swim	Bike	Run	Hours	Focus
1	Foundation	2×	2×	2×	4–6	Build aerobic base, establish routine, focus on technique
2	Foundation	2×	2×	2×	4–6	Build aerobic base, establish routine, focus on technique
3	Base	3×	2×	3×	8–12	Build endurance, increase volume gradually, introduce bricks
4	Base	3×	2×	3×	8–12	Build endurance, increase volume gradually, introduce bricks
5	Base	3×	2×	3×	8–12	Build endurance, increase volume gradually, introduce bricks
6	Base	3×	2×	3×	8–12	Build endurance, increase volume gradually, introduce bricks
7	Build	3×	3×	3×	10–15	Build intensity, race-specific workouts, long sessions
8	Build	3×	3×	3×	10–15	Build intensity, race-specific workouts, long sessions
9	Build	3×	3×	3×	10–15	Build intensity, race-specific workouts, long sessions
10	Build	3×	3×	3×	10–15	Build intensity, race-specific workouts, long sessions
11	Build	3×	3×	3×	10–15	Build intensity, race-specific workouts, long sessions
12	Build	3×	3×	3×	10–15	Build intensity, race-specific workouts, long sessions
13	Build	3×	3×	3×	10–15	Build intensity, race-specific workouts, long sessions
14	Build	3×	3×	3×	10–15	Build intensity, race-specific workouts, long sessions
15	Build	3×	3×	3×	10–15	Build intensity, race-specific workouts, long sessions
16	Peak	3×	3×	3×	10–13	Race-pace specificity, mental rehearsal, nutrition practice
17	Peak	3×	3×	3×	10–13	Race-pace specificity, mental rehearsal, nutrition practice
18	Peak	3×	3×	3×	10–13	Race-pace specificity, mental rehearsal, nutrition practice
19	Taper	2×	2×	2×	4–7	Reduce volume, maintain freshness, prepare gear, rest
20	Taper	2×	2×	2×	4–7	Reduce volume, maintain freshness, prepare gear, rest

Weekly workout details

Foundation phase — weeks 1–2

Swim

200–400 m continuous swimming, form drills

2 sessions/week

Bike

30–45 min easy spinning, cadence drills

2 sessions/week

Run

20–30 min easy run, walk-run intervals

2 sessions/week

1 strength session/week. Target volume: 4–6 h/week. Focus: Build aerobic base, establish routine, focus on technique

Base phase — weeks 3–6

Swim

600–1500 m endurance sets, sighting practice

3 sessions/week

Bike

45–75 min steady endurance ride, aero position practice

2 sessions/week

Run

30–50 min steady run, brick run after bike

3 sessions/week

1 strength session/week. Target volume: 8–12 h/week. Focus: Build endurance, increase volume gradually, introduce bricks

Build phase — weeks 7–15

Swim

1500–3000 m interval sets, open-water simulation

3 sessions/week

Bike

2–5 h endurance ride with tempo intervals, hill repeats

3 sessions/week

Run

45–75 min tempo run, long run, brick run

3 sessions/week

1 strength session/week. Target volume: 10–15 h/week. Focus: Build intensity, race-specific workouts, long sessions

Peak phase — weeks 16–18

Swim

Race-pace sets, sighting and turn practice

3 sessions/week

Bike

Race-pace intervals, race simulation ride

3 sessions/week

Run

Race-pace run, brick run at target pace

3 sessions/week

Target volume: 10–13 h/week. Focus: Race-pace specificity, mental rehearsal, nutrition practice

Taper phase — weeks 19–20

Swim

Short race-pace efforts, easy swimming

2 sessions/week

Bike

30–45 min easy spin with short race-pace bursts

2 sessions/week

Run

20–30 min easy run with strides

2 sessions/week

Target volume: 4–7 h/week. Focus: Reduce volume, maintain freshness, prepare gear, rest

Training terms

FTPFTPFunctional Threshold Power — the highest average power (watts) a cyclist can sustain for one hour. Used to set training zones and race pacing.TSSTSSTraining Stress Score — a composite score that combines ride duration and intensity. 100 TSS = 1 hour at FTP.IFIFIntensity Factor — the ratio of your average power to FTP during a ride. IF of 0.85 means you rode at 85% of FTP.NPNPNormalized Power — a power metric that accounts for intensity variation during a ride.VIVIVariability Index — the ratio of Normalized Power to Average Power. A lower VI (closer to 1.0) indicates more even pacing.Brick workoutBrick workoutA training session where biking is immediately followed by running. Simulates race-day transition and teaches the legs to adapt.TaperTaperA period of reduced training volume before the race. Allows the body to recover and super-compensate for race-day freshness.PeriodizationPeriodizationStructuring training into phases (base, build, peak, taper) to systematically develop fitness and peak for race day.CadenceCadencePedal revolutions per minute (rpm). Typical triathlon cadence ranges from 80–95 rpm for most athletes.BonkBonkSevere fatigue caused by glycogen depletion. Results in dramatic slowdown, weakness, and reduced coordination. Preventable with fueling.Running off the bikeRunning off the bikeThe experience of running immediately after cycling. The legs feel heavy and uncoordinated until they adapt — typically 1–3 km.

Hover or tap each term for a quick definition. Browse the full triathlon glossary.

Build your race plan

Once you have a training plan, use these tools to dial in your race-day splits, pacing, nutrition, and gear:

Race Planner Pace Calculator Bike Split Nutrition Checklist

Trust and methodology

How this page should be used

Last updated

July 13, 2026

Maintained by

M Imtinan Farooq

Status

Planning estimate, not a race guarantee

Formula summary

Finish time = swim + T1 + bike + T2 + run, with related tools for risk checks.

Key assumptions

Entered paces, distances, transitions, and condition choices are race-realistic.

Limitations

Weather, course profile, water conditions, equipment, and execution can change results.

Full formulas, source notes, and limitation details are maintained on the methodology page. Use official race guides for event rules, cutoff times, venue policies, and safety instructions.