Insight
Triathlon Training Plan 2024: All Important Details Covered
Triathlon is undeniably a fun-packed yet challenging fitness contest that requires dedication, passion, training, and understanding of all three disciplines.
No matter your triathlon abilities and where you stand, a triathlon training plan always does wonders to take your expertise to another level.
From beginners to professionals, short-distance super sprint to long-distance Ironman, whether in the bike, run or swim, or all disciplines, we’ve got the best triathlon training plan with strength training covered in this article.
Although it can be a hard nut to crack for you to develop your threshold power across all segments included, it’s not at all impossible with the right strategy.
Learn more about it in the guide below!
Importance of a Triathlon Training Plan
Finding the right and fruitful triathlon training plan for beginners can be overwhelming as it requires research, time, and effort.
Upon searching, you may explore a bunch of plans, most of which merely scratch the surface of what basic things you should know about the event.
While selecting just any plan out there is tempting, sticking to a less-than-ideal training plan has numerous downfalls you can’t even imagine.
Therefore, it’s always better to choose the right plan for a worry-free journey!
How Long Does It Actually Take To Train For A Triathlon?
So, how long does one need to train for the best triathlon performance? Well, it depends so much on which specific plan you choose to rely on.
As a complete beginner, training for the sprint triathlon would be quite different from training for a long-distance Ironman. Of course, the latter would need so much more time, hard work, and obviously, high fitness abilities.
Suppose this is your very first sprint triathlon; almost 8 to 12 weeks should be the ideal time frame — taking you from the fitness levels of starters through to being ready to participate.
What’s more, you may want to spend more time working on your skills and confidence in running, cycling, or swimming to prepare yourself.
Triathlon Training Plans: Best for Every Athlete
Now that you know the importance of a triathlon training plan, why not look at the best plan that meets all your needs and prepares you well for the competition? So, let’s dig in!
Sprint Triathlon Plans
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Sprint Build
| High Volume | Mid Volume | Low Volume |
| 4 weeks | 4 weeks | 4 weeks |
| Run: 177-200 Min/Wk | Run: 105-130 Min/Wk | Run: 50-60 Min/Wk |
| Bike: 219-332 TSS/Wk | Bike: 170-230 TSS/Wk | Bike: 89-127 TSS/Wk |
| Swim: 130-210 Min/Wk | Run: 105-130 Min/Wk | Swim: 34-40 Min/Wk |
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Sprint Build
| High Volume | Mid Volume | Low Volume |
| 4 weeks | 4 weeks | 4 weeks |
| Run: 170-230 Min/Wk | Run: 130-150 Min/Wk | Run: 60-80 Min/Wk |
| Bike: 250-337 TSS/Wk | Bike: 179-280 TSS/Wk | Bike: 116-150 TSS/Wk |
| Swim: 136-210 Min/Wk | Swim: 99-116 Min/Wk | Swim: 51-60 Min/Wk |
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Sprint Specialty
| High Volume | Mid Volume | Low Volume |
| 8 weeks | 8 weeks | 8 weeks |
| Run: 130-246 Min/Wk | Run: 95-185 Min/Wk | Run: 75-105 Min/Wk |
| Bike: 207-374 TSS/Wk | Bike: 193-304 TSS/Wk | Bike: 104-179 TSS/Wk |
| Swim: 131-232 Min/Wk | Swim: 73-130 Min/Wk | Swim: 53-63 Min/Wk |
Olympic Triathlon Plans
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Olympic Base
| High Volume | Mid Volume | Low Volume |
| 6 weeks | 6 weeks | 6 weeks |
| Run: 70-105 Min/Wk | Run: 125-175 Min/Wk | Run: 70-105 Min/Wk |
| Bike: 126-152 TSS/Wk | Bike: 154-208 TSS/Wk | Bike: 126-152 TSS/Wk |
| Swim: 46-61 Min/Wk | Swim: 92-116 Min/Wk | Swim: 46-61 Min/Wk |
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Olympic Build
| High Volume | Mid Volume | Low Volume |
| 6 weeks | 6 weeks | 6 weeks |
| Run: 150-235 Min/Wk | Run: 125-175 Min/Wk | Run: 70-125 Min/Wk |
| Bike: 304-376 TSS/Wk | Bike: 251-314 TSS/Wk | Bike: 157-312 TSS/Wk |
| Swim: 192-236 Min/Wk | Swim: 113-152 Min/Wk | Swim: 53-72 Min/Wk |
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Olympic Specialty
| High Volume | Mid Volume | Low Volume |
| 8 weeks | 8 weeks | 8 weeks |
| Run: 116-260 Min/Wk | Run: 85-200 Min/Wk | Run: 55-140 Min/Wk |
| Bike: 194-431 TSS/Wk | Bike: 134-334 TSS/Wk | Bike: 80-202 TSS/Wk |
| Swim: 125-256 Min/Wk | Swim: 66-164 Min/Wk | Swim: 54-79 Min/Wk |
Half-Distance Triathlon Plans
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Half-Distance Base
| High Volume | Mid Volume | Low Volume |
| 8 weeks | 8 weeks | 8 weeks |
| Run: 160-225 Min/Wk | Run: 135-190 Min/Wk | Run: 85-160 Min/Wk |
| Bike: 258-442 TSS/Wk | Bike: 216-394 TSS/Wk | Bike: 186-298 TSS/Wk |
| Swim: 146-204 Min/Wk | Swim: 99-132 Min/Wk | Swim: 84-123 Min/Wk |
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Half-Distance Build
| High Volume | Mid Volume | Low Volume |
| 8 weeks | 8 weeks | 8 weeks |
| Run: 105-205 Min/Wk | Run: 160-225 Min/Wk | Run: 105-205 Min/Wk |
| Bike: 255-406 TSS/Wk | Bike: 253-401 TSS/Wk | Bike: 255-406 TSS/Wk |
| Swim: 99-150 Min/Wk | Swim: 120-156 Min/Wk | Swim: 99-150 Min/Wk |
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Half-Distance Speciality
| High Volume | Mid Volume | Low Volume |
| 8 weeks | 8 weeks | 8 weeks |
| Run: 90-350 Min/Wk | Run: 90-280 Min/Wk | Run: 55-135 Min/Wk |
| Bike: 187-384 TSS/Wk | Bike: 171-377 TSS/Wk | Bike: 150-279 TSS/Wk |
| Swim: 106-250 Min/Wk | Swim: 63-171 Min/Wk | Swim: 53-160 Min/Wk |
Full-Distance Triathlon Plans
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Full-Distance Base
| High Volume | Mid Volume | Low Volume |
| 12 weeks | 12 weeks | 12 weeks |
| Run: 90-215 Min/Wk | Run: 150-250 Min/Wk | Run: 90-215 Min/Wk |
| Bike: 186-372 TSS/Wk | Bike: 196-452 TSS/Wk | Bike: 186-372 TSS/Wk |
| Swim: 95-154 Min/Wk | Swim: 103-179 Min/Wk | Swim: 95-154 Min/Wk |
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Full-Distance Build
| High Volume | Mid Volume | Low Volume |
| 8 weeks | 8 weeks | 8 weeks |
| Run: 140-260 Min/Wk | Run: 210-300 Min/Wk | Run: 140-260 Min/Wk |
| Bike: 295-354 TSS/Wk | Bike: 304-474 TSS/Wk | Bike: 295-354 TSS/Wk |
| Swim: 113-180 Min/Wk | Swim: 134-204 Min/Wk | Swim: 113-180 Min/Wk |
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Full-Distance Speciality
| High Volume | Mid Volume | Low Volume |
| 8 weeks | 8 weeks | 8 weeks |
| Run: 85-390 Min/Wk | Run: 85-375 Min/Wk | Run: 60-290 Min/Wk |
| Bike: 252-548 TSS/WK | Bike: 172-500 TSS/Wk | Bike: 134-392 TSS/Wk |
| Swim: 98-298 Min/WK | Swim: 62-223 Min/Wk | Swim: 54-196 Min/Wk |
Estimated Weeks Required For Triathlon Training
Generally, the total number of weeks you invest in triathlon training varies depending on your skills and fitness. The training plan must cover a minimum of 8 – 12 weeks for beginners.
The type of triathlon segment you finish will also change the schedule and time of your training.
For instance, a triathlon training plan sprint of a 5k run, biking 20k, and a 750m swim must be 4 – 5 hours a week.
Simultaneously, the triathlon training plan Olympic for the 10k run, 40k bike, and 1500m swim includes training for around 6 – 7.5 hours every week.
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How Many Times A Day Should I Train For Triathlon:
Time is one of the most significant limiters that becomes an issue for most part-time athletes.
Knowing how much of it one can devote to triathlete training not only every week but every single day will assist you in deciding which specific volume of training is ideal for you.
But no worries! These guidelines would help you in this journey:
- If you’ve time to do training thrice per day, completing one discipline almost 5 to 6 times every week will work for you, and you’ll be okay with selecting a highly competitive plan.
- If it’s easy for you to train two times a day, try covering 3 to 4 disciplines. This way, you will be a good fit for the low-volume plan.
- Do you have time to train just once a day? In that case, cover one discipline two times a week and select a low-volume plan.
Want to Choose the Right Triathlon Training Plan? Here’s How!
Do you still need help deciding which specific triathlon training plan would work best for you? Well, there are a few critical you need to consider.
First, what particular distance do you want to choose? This is a simple question, though. And once you’re sure about it, the second query is a bit complex: how competitive do you actually want to be?
Remember that there are people who wish to survive their event and also the ones who just need to PR their event. Also, there are athletes who really want to win the entire thing.
Without a doubt, each of these goals necessitates a distinct degree of sacrifice and commitment.
Your ultimate answers to those main questions will surely help you select the volume and type of the triathlon triathlon pan.
In a nutshell, choosing the right plan is pretty straightforward — it depends on whether you’re going for the half or full-distance, Olympic or a sprint triathlon.
While choosing the training plan volume, don’t forget to consider your available training time and goal!
That said, your goal’s magnitude does not mean that you must commit to the most high-volume plans. In fact, you still have to consider your experience and training time.
Your optimal training plan considers your goals, schedule, event, and experience with particular endurance sports.
Top Tips To Follow For Your First Triathlon Training
Have you decided to start triathlon training for your first competition? If you said ‘yes,’ in your heart, it’s time to acknowledge some essential tips – so you eat and leave no crumbs behind in the race.
No more talk; let’s have a look!
Tip #1. Build Your Plan Appropriately
Design your training plan around healthy and continual improvement. If you begin the schedule you can’t maintain, you can burn out quickly.
Even if your triathlon plan is extremely difficult, you may get seriously injured. So, build your stamina and strength over weeks to maintain your fitness levels well.
Tip #2. Find Your Very First Triathlon Race
Generally, the triathlon events involve short-distance sprints. If you notice, Olympic triathlons are actually double the overall distance of sprints.
In addition, Ironman events can take 16 or even more hours to complete. Starters can easily benefit from beginning with shorter races.
Tip #3. Make Your Weekly Training Schedule
It’s better to create a nice triathlon training schedule for everyone. While making a plan, make sure that you keep in mind your goals, physician condition, and the type of race in which you plan to take part.
Tip #4. Include Resistance Training In Your Plan
Although stamina is super crucial, you also need resiliency and strength. Resistance training can assist you in strengthening your muscles and ultimately reducing injury risks.
Therefore, your training schedule must involve some good and dedicated strength days.
Tip #5. Incorporate Rest Days For Recovery
Whether you are a seasoned athlete or a beginner, don’t forget to include some rest days to promote recovery. Avoid plateaus when you train almost the same way daily.
Note that rest days are important to prevent injuries, help your body recover from fatigue, and repair tissue damage.
Tip #6. Make Steady Increases To Intensify Your Training
To prep for an Ironman or Olympic triathlon plan, you need to have an aerobic base. Try to build the duration and intensity for sustained power and endurance.
Also, building your performance progressively in every event can help you reach a much faster pace on a specific race day. This makes things pretty easy to handle by tracking your performance.
Final Thoughts
All in all, the key is to keep your objectives for every triathlon workout clear. Think of a triathlon training plan free as a golden chance to improve yourself and get ready to overcome the challenges that come with this tough fitness event competition.
In this article, the plans we mentioned are chosen by many passionate athletes to help them win the race at every stage by understanding triathlon distances and average times, choosing the right plan, and more. The greatest benefit is that you won’t have to make so many attempts to be successful.
So, are you ready to follow the plan for your next race? Let us know in the comment section about which plan you are opting for!
