Training Plans
Our 16-week training plans recognise that triathlon is one sport, and most importantly, are developed specifically for the female or male triathlete. The sessions are simple and effective designed to build aerobic fitness combined and strength to develop the endurance needed to be competitive.
Triathlon is one sport?
As triathlon comprises swimming into biking into running, with no rest training must allow this to be completed effectively. The swim, bike and run are not separate disciplines, they are connected. This is fundamental to our training plans and by factoring in that the swim impacts the bike and swim and bike impact the run we train you to race.
Session Layout and Content
The correct mix of sessions through each plan allows each session to complement and support the next one through the whole 16 weeks. This is important to enable a healthy approach to improve overall performance; plans should therefore be followed as written and changing sessions will diminish the returns.
Each plan is based on a minimum of:
3 swims per week;
3 bike sessions per week (including indoor sessions);
2 run sessions per week; and
1 brick session per week.
This proven methodology has enabled many of our athletes to achieve Kona and 70.3 World Championship qualification as well as national, ETU and ITU Age Group Championship qualification in both sprint and standard distance.
Female Plan Totals
Male Plan Totals
Structured plans for athletes that train alone
Specific training plans have been are developed for female and male athletes who are committed to training solo but want a structured plan that is tailored to their gender, allows them to reach their race goal and stay healthy.
Weekly training hours begin at around 10hrs per week for both the long- and middle-distance plans. As a starting point, the athlete should be competently able to swim 2000m (total session), ride for 1.5hrs and run for 30-45mins.
A pull buoy and swim paddles will be required for the swim sessions and a turbo trainer for bike sessions; run sessions can be performed indoors or outdoors.