Winter Pre-Season Training Plan

All of our Training Plans cover all three disciplines and are designed to be suitable for the majority of athletes competing at the respective events. Click on the link below to purchase your plan from Training Peaks.

For the seasoned triathlete looking for more focus on the first timer wanting a successful plan to develop with them.

Works using Session planner (So you can work out based on smart trainers). Planned through both TSS budgeting and hourly volume increase. Use RPE, Heart Rate, pace or power to ensure you fit in the way that works for you.

This is for the time pressed athlete who can put in consistent training.

Links into the TTH blog and helpful hints and advice from our top coaching staff.

You can easily link into the TTH coaching staff when following one of these plans and reach out for advice or help when needed.

Mix of indoor and outdoor sessions, pool and open water steady and intensive sessions.

8 weeks

Focus: Strength and conditioning and rehabilitation

Sessions per week: 4 run, 3 swim, 2 bike, 3 strength

Average weekly volume: 10 hours

This pre-season training plan has been written by the experienced Coaches at Tri Training Harder and has been generated after a review of thousands of training plans. We have taken our most popular sessions, format and schedule from years of online coaching with hundreds of athletes and we have put them together with new structured workouts where appropriate to create this off season triathlon training plan.


In this pre-season training plan we have generally tried to stick to a weekly structure of:

  • 3 Swim Sessions

  • 3 Bike Sessions

  • 4 Run Sessions

  • 3 Core Sessions


We also recognise that most people have more time to train at the weekend, as such the longer sessions are scheduled for the weekend, with weekday sessions kept shorter.

This plan is certainly appropriate for the individual looking to put in some quality training either between races or in preparation for a new season while improving some essential sport-specific skills. Due to the way we have set the plan up, almost any ability can train using it to great success. The sessions will adapt for you and keep things both fun and functional ensuring you not only improve your fitness. We have included key test sessions to ensure you can jump straight into one of our race training programmes and of course the training peaks auto threshold adapter, will adjust as you get stronger!

What Gadgets do I need?

You can complete this plan using your sense of feel (RPE) and a timer (e.g. stop watch). However, you can also use more advanced metrics like heart rate monitors, or power meters, link sessions to Zwift or Trainer Road using the session builder or even use running power meters – you can go as technological as you want! Each session allows you to choose what works best for you in the description and you can train in your preferred manner.

Do I get any more assistance?

Throughout the training plan, you also get links to helpful articles or videos to see how to do drills, learn more about the race and give you some psychological tools.

Furthermore, if you want more assistance, just be in touch and we can connect you with a coach who can review your training, talk you through any concerns or questions you have make any adjustments if you need it.


Tri Training Harder