TRAINING OPTIONS

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Sprint triathlon training plans:

 

Beginner

First time to triathlon?  This program is for you. A sprint triathlon consists of: 750m swim/ 20km bike/ 5km run. Training hours will be between 3-7 hours per week, these structured programs are to make sure you can get to the start line with confidence.

To start this plan you should be able to:
Swim: 500m with rests
Bike: 30 minutes
Walk/Run: 2km 

Intermediate

Done 1 or 2 Triathlons? This is for a more seasoned triathlete. Training will be between 4-8 hours per week, these plans have more of a race type structured workouts than the beginner to get you in shape and faster for your next sprint triathlon.

To start this plan you should be able to:
Swim: 700m with rests
Bike: 45 minutes
Run: 3km

Advanced

This is for the fast racer, wanting to excel at their next sprint distance triathlon. Training hours will be between 8-16 hours a week, these programs have been tested by myself to help you perform at a national or even international level. Even if you are not up to that level, this program can still be used to excel for your local race. Give yourself the challenge!

To start this plan you should be able to:
Swim: 3000m
Bike: 2 hours
Run: 10km 

 

Olympic distance triathlon plans:

Beginner

An olympic distance event consists of a 1500m swim, 40k bike, 10km run. This distance shows strength endurance. The sessions are longer than the sprint triathlon plans, but still have the same building process. You get to decide to gauge effort off of  power/ feel/ or heart rate. 

To start this plan you should be able to:
Swim: 800m with rests
Bike: 40 minutes
Run: 3km

Intermediate

This is for an athlete who has competed in an olympic distance race before or who has completed multiple sprint distance triathlons. Ideal for a more seasoned triathlete wanting to get a bit more race structure in the program to achieve their personal bests.

To start this plan you should be able to:
Swim: 800m non stop
Bike: 90 minutes
Run: 8km

Advanced

A seasoned triathlete who wants to excel in their next olympic distance race. For this program you should be well accustomed to triathlon races. It will give you that boost you need to perform at the top level in your age group or amongst elites.

To start this plan you should be able to :
Swim: 3km
Bike: 2.5 hours
Run: 15km

 

Half Ironman 70.3 training plans:

BEGINNER

Even though this is a beginner training plan, you should have completed a sprint or olympic distance triathlon before attempting a 70.3 event.

You can gauge measurements off of power/ feel / or heart rate. Training hours per week will range from 6-11 hours.

To start this plan you should be able to:
Swim: 1000m with rests
Bike: 75 minutes
Run: 45 minutes

Intermediate

Done a Half ironman before? Want to make your next step to a personal best?

This program is for you. It contains more race specific work than the beginner plans.
Training hours will range from 6-13 hours a week

To start this plan you should be able to:
Swim: 2000m
Bike: 2.5 hours
Run: 70minutes

ADVANCED

The experienced 70.3 plans are designed for the athlete who is after peak performance in their age group or amongst elites. You should have completed many triathlon races including several 70.3 races.

These programs are very specific, using power on the bike and heart rate and feel as effort measures on the run. Training hours will be between 6-16 hours a week.

To start this plan you should be able to:
Swim: 3000m
Bike: 3 hours
Run: 80 minutes

 

Ironman training plans:

BEGINNER

Calling first timer Ironman athletes!

You can measure training zones based on feel / power / or heart rate.

 

You should have completed an Ironaman 70.3 before attacking this event. Training hours will be between 6-13 hours a week.

 

This program also supplies nutrition guidelines for your big day.

 

To start this plan you should be able to:

Swim: 2000m with rests

Bike: 2 hours

Run: 50 minutes

Intermediate

This plan is designated towards a more seasoned triathlete who has completed an Ironman before or wants more of a challenge.

 

The programs are more specific than a beginner program, and work with bike power (alternatively you can choose "feel" for zones if you do not have a power meter).

 

Training hours a week will be between 6-14.
 

To start this plan you should be able to:
Swim: 3000m
Bike: 2.5 hours
Run: 70minutes

ADVANCED

This is for the seasoned triathlete wanting to finetune, build, and make that progression to get every little bit out of yourself.

Biking with power will make sessions more accurate (but not necessary).

You should have completed an Ironman before if not a few, and want to excel not just finish an Ironman.

Training hours will range between 6-18 hours a week.

 

Open Water Swim plans:

750-1500m


This plan is a one size fits all program to either get you to the start of an open water swim race or excel in your next one. This plan includes videos for technique drills, and teaches you all  about coping in the open water -  whether it be for confidence or drafting. 

To complete this plan you should be able to swim 500m with rests. 

1500-3000m

This plan is a one size fits all plan to either get you to the start of the open water swim race or excel in your next one. This plan includes videos for technique drills, and teaches you all  about coping in the open water -  whether it be for confidence or drafting.
The distance will be a bit more than the 750m-1500m plan, and more emphasis on distance swimming.

To complete this plan you should be able to swim 800m with rests

3km-5km

This plan is a one size fits all plan to either get you to the start of an open water swim race or excel in your next one.  

This plan has videos for technique drills, and teaches you all  about coping in the open water -  whether it be for confidence or drafting.

The focus is more on distance and strength, gradually and carefully building it up so that you can peak for your long distance swim race.  

Running plans:

 

10km

Beginner:
Perfect for your first 10km race, or someone that just wants a little more structure into their program. Training hours will be between 1.5- 4 hours a week. Drills, and strength exercises are included.
To start this plan you should be able to run 15 minutes.


Advanced:
You have either completed a 10km race before, or you are looking to PB at the next race, this plan is designed for more structure and race specific work to get you running fast! Training hours will be between 3-8 hours a week
To start this plan you should be able to run: 60 minutes

10km

Beginner:

Running your first half marathon, or done one and want a little more structure? We have got you covered. Designed to run at either heart rate, feel or pace, these plans will get you aerobically fit and set for your race. Plans further include mobility work, and strength sessions. Training hours will be between 2-5 hours a week. 
To start this plan, you should be able to run 30 minutes. 

Advanced: 
Wanting to nail a personal best? This is it! Pacing, nutrition guidelines for the race and strength sessions - this plan is designed to dial in your 1/2 marathon pace and teaches you how to race it. Training hours will be between 3-7 hours a week. To start this plan  you should have completed a half marathon before or be able to run 75 minutes.

Marathon

Beginner:  
Running your first marathon, or done one and want a little more structure? We have got you covered. Designed to run at either heart rate, feel, or pace, these plans will get you aerobically fit and set for your race. Plans include mobility work, and strength sessions.  Training hours will be between 2- 5 hours a week
To start this plan you should be able to run: 45 minutes


Advanced:  
Wanting to nail a personal best? This is it! Pacing, nutrition guidelines for the race, and strength sessions - this plan is designed to dial in your marathon pace, and teaches you how to race it. Training hours are between 3-9 hours a week.
To start this plan you should have completed a marathon before or be able to run 90 minutes.