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Compare all training plans
 
The tables below will help you indentify which plan level is right for you. Choose the plan that fits your fitness and available training time to ensure your best performance.

    Sprint Triathlon Plans

    Level

    Duration

    Workouts/Week

    Avg. Weekly Hours

    Peak Weekly Hours

    1

    12 Weeks

    Swim: 2

    Bike: 2

    Run: 2

    Brick: 0-1

    2:20

    4:01

    2

    12 Weeks

    Swim: 2

    Bike: 2

    Run: 2

    Brick: 0-1

    3:23

    4:34

    3

    12 Weeks

    Swim: 2

    Bike: 2

    Run: 2

    Brick: 0-1

    3:48

    5:11

    4

    12 Weeks

    Swim: 2

    Bike: 2

    Run: 2

    Brick: 0-1

    4:24

    5:46

    5

    12 Weeks

    Swim: 3

    Bike: 2-3

    Run: 3

    Brick: 0-1

    6:59

    8:39

    6

    12 Weeks

    Swim: 3

    Bike: 2-3

    Run: 3

    Brick: 0-1

    7:46

    9:17

    7

    12 Weeks

    Swim: 3

    Bike: 2-3

    Run: 3

    Brick: 0-1

    8:20

    9:49

    8

    12 Weeks

    Swim: 4

    Bike: 3-4

    Run: 3-4

    Brick: 0-1

    11:32

    14:03

    9

    12 Weeks

    Swim: 4

    Bike: 3-4

    Run: 3-4

    Brick: 0-1

    13:04

    15:15

    10

    12 Weeks

    Swim: 4

    Bike: 3-4

    Run: 3-4

    Brick: 0-1

    13:56

    16:19

     

    Olympic-Distance Triathlon Plans

    Level

    Duration

    Workouts/Week

    Avg. Weekly Hours

    Peak Weekly Hours

    1

    16 Weeks

    Swim: 2

    Bike: 2

    Run: 2

    Brick: 0-1

    4:04

    5:46

    2

    16 Weeks

    Swim: 2

    Bike: 2

    Run: 2

    Brick: 0-1

    4:36

    6:04

    3

    16 Weeks

    Swim: 2

    Bike: 2

    Run: 2

    Brick: 0-1

    5:07

    6:48

    4

    16 Weeks

    Swim: 3

    Bike: 2-3

    Run: 3

    Brick: 0-1

    8:00

    9:53

    5

    16 Weeks

    Swim: 3

    Bike: 2-3

    Run: 3

    Brick: 0-1

    8:31

    10:27

    6

    16 Weeks

    Swim: 3

    Bike: 2-3

    Run: 3

    Brick: 0-1

    9:12

    11:13

    7

    16 Weeks

    Swim: 3

    Bike: 2-3

    Run: 3

    Brick: 0-1

    9:28

    11:17

    8

    16 Weeks

    Swim: 4

    Bike: 3-4

    Run: 3-4

    Brick: 0-1

    12:10

    14:43

    9

    16 Weeks

    Swim: 4

    Bike: 3-4

    Run: 3-4

    Brick: 0-1

    13:20

    15:58

    10

    16 Weeks

    Swim: 4

    Bike: 3-4

    Run: 3-4

    Brick: 0-1

    14:36

    17:32

     

    Half-Ironman Triathlon Plans

    Level

    Duration

    Workouts/Week

    Avg. Weekly Hours

    Peak Weekly Hours

    1

    20 Weeks

    Swim: 3

    Bike: 3

    Run: 3

    Brick: 0-1

    7:50

    9:51

    2

    20 Weeks

    Swim: 3

    Bike: 3

    Run: 3

    Brick: 0-1

    8:24

    10:22

    3

    20 Weeks

    Swim: 3

    Bike: 3

    Run: 3

    Brick: 0-1

    9:02

    11:10

    4

    20 Weeks

    Swim: 3

    Bike: 3

    Run: 3

    Brick: 0-1

    10:44

    13:36

    5

    20 Weeks

    Swim: 3

    Bike: 3

    Run: 3

    Brick: 0-1

    10:56

    14:02

    6

    20 Weeks

    Swim: 3

    Bike: 3

    Run: 3

    Brick: 0-1

    11:57

    15:15

    7

    20 Weeks

    Swim: 3

    Bike: 3

    Run: 3

    Brick: 1

    12:45

    16:15

    8

    20 Weeks

    Swim: 4

    Bike: 3-4

    Run: 3-4

    Brick: 1

    13:48

    17:22

    9

    20 Weeks

    Swim: 4

    Bike: 3-4

    Run: 3-4

    Brick: 1

    14:43

    18:14

    10

    20 Weeks

    Swim: 4

    Bike: 3-4

    Run: 3-4

    Brick: 1

    15:48

    19:40

     

    Ironman Training Plans

    Level

    Duration

    Workouts/Week

    Avg. Weekly Hours

    Peak Weekly Hours

    1

    24 Weeks

    Swim: 3

    Bike: 2-3

    Run: 2-3

    Brick: 0-1

    10:54

    15:47

    2

    24 Weeks

    Swim: 3

    Bike: 2-3

    Run: 2-3

    Brick: 0-1

    11:29

    16:24

    3

    24 Weeks

    Swim: 3

    Bike: 2-3

    Run: 2-3

    Brick: 0-1

    12:17

    17:16

    4

    24 Weeks

    Swim: 3

    Bike: 3

    Run: 3

    Brick: 1

    13:26

    18:11

    5

    24 Weeks

    Swim: 3

    Bike: 3

    Run: 3

    Brick: 1

    14:23

    19:16

    6

    24 Weeks

    Swim: 3

    Bike: 3

    Run: 3

    Brick: 1

    15:26

    20:14

    7

    24 Weeks

    Swim: 4

    Bike: 3-4

    Run: 3-4

    Brick: 1

    15:45

    21:18

    8

    24 Weeks

    Swim: 4

    Bike: 3-4

    Run: 3-4

    Brick: 1

    16:42

    22:21

    9

    24 Weeks

    Swim: 4

    Bike: 3-4

    Run: 3-4

    Brick: 1

    17:58

    23:01

    10

    24 Weeks

    Swim: 4

    Bike: 3-4

    Run: 3-4

    Brick: 1

    18:38

    24:10

    * Indicates that this plan features more high-intensity running than the preceding plan.

 

 

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