Triathlon plans
Triathlon training plans for every distance
A triathlon training plan coordinates swim, bike, and run volume across your available hours — progressing through periodized phases with brick workouts, discipline-specific intensity, and a multi-week taper before race day.
Triathlon training is a scheduling puzzle: three sports compete for limited weekly hours. Effective plans prioritize the limiter discipline early in the block, maintain minimum swim frequency (2–3× per week), and use bricks to practice race-day transitions.
Vo2Max Pro balances swim, bike, and run across your calendar for sprint through Ironman distances. Weekly TSS targets scale with your experience, recovery weeks absorb load, and taper reduces volume 2–3 weeks before your event.
- Sprint, Olympic, 70.3, and full Ironman plan templates
- Multi-sport scheduling across your available hours
- Brick workouts and discipline-specific intensity
- Peak and taper phases aligned to your A-race date
Frequently asked questions
How many hours per week for Ironman?
Most age-group athletes train 13–20 hours at peak over 20–24 weeks, split roughly 15% swim, 50% bike, and 35% run.
Should I train my weakest discipline more?
Yes — allocate extra sessions to your limiter early in the plan while maintaining frequency in all three sports.
How often should I do brick workouts?
Every 1–2 weeks during build and peak phases. Keep early bricks short (bike 30–45 min + run 10–15 min) and extend as race approaches.