Simple, structured training plans built around your race.

If you know what you’re training for and want something clear to follow week to week, this is the easiest place to start.

Choose your plan

Choose Your Triathlon Event

All plans are organised by event distance.

Start with the event you’re preparing for:

Sprint
Standard
Middle Distance
Long Course

Scroll down to find your plan

How These Plans Work

Plans created by experienced British Triathlon coaches
Purchase once — no subscription
All sessions available via the TrainingPeaks app
Clear explanations for every session and its purpose
Training built around your ability in each discipline
Optional coaching support through consultations

All plans are delivered through TrainingPeaks.

Choosing the Right Plan

Each plan includes:

Clear, structured training built around your race and your current level.

Detailed session plans for swim, bike, and/or run
Structured progression building towards your race
Training zones to guide intensity and manage load
Sessions delivered through TrainingPeaks for easy access and tracking
Export workouts to your device and follow them in real time

Start with something that fits your current routine: you can always build from there.

Filter by Event

Multi-Sport Training Plans:

Triathlon

Duathlon

Aquathlon

Aqua-Bike

Single-Discipline Plans

Running

Swimming

Other Plans

Other

Free Taster Plans

Choose Your Triathlon Plan

Featured

Triathlon – Super Sprint Training Plan

12 weeks

Sessions per week: 2 run, 2 swim, 2 bike

Average weekly volume: 4.5 hours

Triathlon – Sprint Training Plan

12 weeks

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

Average weekly volume: 7.25 hours

Triathlon – Olympic or Standard Distance Training Plan

20 weeks

Sessions per week: 3 run, 3 swim, 3 bike

Average weekly volume: 9.3 hours

Triathlon – IRONMAN 70.3 or Middle Distance Training Plan

24 weeks

Sessions per week: 3 run, 3 swim, 3 bike

Average weekly volume: 10.5 hours

Triathlon – IRONMAN (140.6) or Long CourSe Training Plan

32 weeks

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

Average weekly volume: 15 hours

Winter Pre-Season Training Plan

8 weeks

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

Average weekly volume: 10 hours

Start with a Plan. Add Support When You Need It.

Most athletes start with a plan. Many add support once they get going.

A training plan gives you structure. But for many athletes, the real progress comes from staying consistent and knowing how to adapt when things don’t go to plan.

That’s where our Athlete Membership comes in.

Guidance alongside your plan
Support when sessions don’t go to plan
Access to coaching insight and resources
Part of a structured training community

Explore Athlete Membership

Want Something That Adapts to You?

These plans provide a clear structure you can follow.

If your schedule changes or you want something that adjusts as your training progresses, you may prefer an adaptive approach.

Explore Adaptive Training Plans

Talk to a Coach

Back to all plans

Why Consistent Training Doesn't Always Lead to Improvement: A Coach’s Perspective.

Many triathletes and endurance athletes find themselves in a frustrating cycle: they train consistently, yet performance stalls. The key disconnect is between the athlete’s narrow perception of progress and the broader view necessary for long-term gains. True consistency and progression in endurance sports depend on more than just showing up for every session. This article was created from the Podcast Episode with coaches Diogo and Philip.

Breathing in Freestyle: How to Fix Common Mistakes

Adult swimmers often overcomplicate swimming. There are too many gurus online offering quick fixes and ideas that ultimately lead to further complications. In this article, Coach Philip explores freestyle breathing and how to correct common mistakes.

You never regret the session you do, just the ones you don’t do

Mantras – what do they really mean and how can they help?

Many people have mantras, either for how they live their lives, or relating to how they turn up and train. In this small series, Coach Denise looks at the mantras which have meaning to her personally, and shares how they help her with both life and training.

“If you think you can or you think you can’t, you are probably right”

I am the master of my fate, I am the captain of my soul

Many people have mantras, either for how they live their lives, or relating to how they

turn up and train. In this small series, Coach Denise looks at the mantras which have

meaning to her personally, and shares how they help her with both life and training.

Overcoming Barriers: How Female Athletes Build Confidence in the Pool, on the Bike, and at the Track?

With the increased participation of women in triathlons, there has been a corresponding rise in the number of female athletes training across the three disciplines. For training to be practical, it needs to be consistent, which means showing up regularly. This can be difficult in terms of finding the time, but lack of confidence is also holding women back from participating as fully as they could. In this blog, Coach Denise examines strategies to build confidence and continue training.

Why might a female triathlete consider joining a triathlon training squad?

With the growing number of women participating in triathlon events, there has been a corresponding rise in female athletes seeking effective training methods. Squad training, either through traditional triathlon club memberships or virtual squads, is a widely recognised approach. Coach Denise explores the advantages of squad membership, particularly for female triathletes.

Are you racing for others or yourself?

It's common for athletes to feel pressure to perform well for others, but genuine pride from loved ones comes from an athlete's attitude, daily habits, and dedication to training, rather than a single race result. This article explores how a continued application of good habits is more impactful on others than a single race result.

Are you willing or just wanting to achieve something?

Endurance athletes are often caught up in their next dream. Whether trying to win an age group, qualify for a championship, or simply complete their first race, these goals ignite their passion and drive. At the beginning, when their motivation is high, training seems effortless – of course, the athlete wants to complete their goal, and they tell everyone what they want to achieve. However, there is a subtle yet significant difference between wanting to achieve these goals and being willing to do what it takes to get there.

Are you coachable?

This article explores the concept of coachability and how mindset, vulnerability, and self-talk play vital roles in an athlete's development. It discusses the differences between fixed and growth mindsets and explains why openness to feedback and embracing vulnerability are crucial for success.

What happens if my period comes when I am racing?

Every woman knows that their period has an inconvenient habit of showing up when it is least wanted. Training can be adapted to suit the menstrual cycle but race day can’t be changed. In this blog Coach Denise looks at how athletes can manage to race around their periods.

Indoor or Outdoor Cycling – Which is the best for training?

Recently, indoor training technology has transformed how endurance athletes approach their cycling training. Meanwhile, traditional outdoor riding offers unique physiological and psychological benefits that no virtual platform can fully replicate.

Unlocking the Secrets to a Stronger Run Off the Bike in Triathlons

Triathletes often start coaching with us encountering the same common hurdle: they struggle to run efficiently off the bike. Many athletes approach coaching services with the singular aim of improving their running speed. However, as coaches, we recognise that the nuances of transitioning from cycling to running extend far beyond simply running faster. It’s essential to address the finer details that affect performance in the latter stages of a triathlon. Coach Philip explores how to improve your run off the bike.

The Long Road to the Start Line – Preparing for a 3,000-Mile Row

In December 2026, I’ll set off from the Canary Islands with my teammates Martin Mead and Scott Dingle, both fellow airline captains, as part of our team, Coastal Commanders. Together, we’ll row 3,000 miles across the Atlantic in the World’s Toughest Row—a challenge that demands far more than just physical endurance.

This is no ordinary race. It takes three years of solid planning and preparation just to get to the start line. We’ll face sleep deprivation, relentless waves, blistering heat, and total isolation, rowing in shifts, non-stop, with no support and no safety net. Our goal? To complete this challenge in under 40 days.

Triathlon Training Plans