Triathlon Training Plan Generator

5 plans·Week 1 free

Sprint to full distance: swim, bike, run and brick sessions by heart-rate zone.

The numbers

How these plans work

5 triathlon plans from sprint to full distance. The engine splits weekly hours across swim, bike and run for the race, sets heart-rate zones with the Karvonen formula and swim sets from critical swim speed, and adds a weekly brick once the base is built.

The sample, the 70.3 Training Plan, builds from 6.4 to 11.6 hours with 9 bricks and a longest ride of 3 h 30 min. Plans last 8–24 weeks.

Not affiliated with IRONMAN.

Live sample

70.3 Training Plan

Use your numbers

Weeks: 16
Sessions: 140
Peak week: 11h 35; week 14
Long ride: 3h 30; week 14
Taper: 2 wk

BaseCutbackBuildPeakTaperRace

Heart-rate zones use the Karvonen formula from max HR 185 and resting HR 55. Enter yours to recalculate.

Week-by-week training plan
Wk	Focus	Sessions	Volume	Biggest session
01	Base: technique + aerobicLong ride 2 h	9 · 4 key	6h 25	Long ride 2 h
Tue Oct 6 Swim technique + aerobic 20 min 8 × 50 drill/swim 4 × 100 @ 1:52/100 yd, 15 s rest Wed Oct 7 Bike intervals 50 min 10–15 min warm-up 3 × 5 min Zone 3 (146–159 bpm), 3 min easy 10 min easy Thu Oct 8 Swim endurance 20 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Oct 8 Run + strides 40 min easy with 6 × 20 s strides Fri Oct 9 Endurance ride 35 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Oct 9 Easy run 25 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Oct 10 Long ride 120 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Oct 11 Open-water / long swim 20 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Oct 11 Long run 55 min Zone 2 (133–146 bpm) · flat to rolling route
02	Base: technique + aerobicLong ride 2 h	9 · 4 key	6h 40	Long ride 2 h
9 sessions Tue Oct 13 Swim technique + aerobic 25 min 8 × 50 drill/swim 5 × 100 @ 1:52/100 yd, 15 s rest Wed Oct 14 Bike intervals 50 min 10–15 min warm-up 3 × 5 min Zone 3 (146–159 bpm), 3 min easy 10 min easy Thu Oct 15 Swim endurance 25 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Oct 15 Run + strides 40 min easy with 6 × 20 s strides Fri Oct 16 Endurance ride 35 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Oct 16 Easy run 25 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Oct 17 Long ride 120 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Oct 18 Open-water / long swim 25 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Oct 18 Long run 55 min Zone 2 (133–146 bpm) · flat to rolling route
03	Base: technique + aerobicLong ride 2 h 15 min	9 · 4 key	7h 20	Long ride 2 h 15 min
9 sessions Tue Oct 20 Swim technique + aerobic 25 min 8 × 50 drill/swim 5 × 100 @ 1:52/100 yd, 15 s rest Wed Oct 21 Bike intervals 55 min 10–15 min warm-up 4 × 5 min Zone 3 (146–159 bpm), 3 min easy 10 min easy Thu Oct 22 Swim endurance 25 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Oct 22 Run + strides 45 min easy with 6 × 20 s strides Fri Oct 23 Endurance ride 40 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Oct 23 Easy run 30 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Oct 24 Long ride 135 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Oct 25 Open-water / long swim 25 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Oct 25 Long run 60 min Zone 2 (133–146 bpm) · flat to rolling route
04	Recovery weekLong ride 1 h 30 min	9 · 2 key	4h 55	Long ride 1 h 30 min
9 sessions Tue Oct 27 Easy swim + drills 15 min drills and easy aerobic swimming, no clock Wed Oct 28 Easy spin 40 min 10–15 min warm-up Zone 2 (133–146 bpm), cadence 90+ 10 min easy Thu Oct 29 Swim endurance 15 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Oct 29 Easy run 30 min Zone 2 (133–146 bpm) Fri Oct 30 Endurance ride 25 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Oct 30 Easy run 20 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Oct 31 Long ride 90 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Nov 1 Open-water / long swim 15 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Nov 1 Long run 45 min Zone 2 (133–146 bpm) · flat to rolling route
05	Base: technique + aerobicLong ride 2 h 15 min	9 · 4 key	7h 30	Long ride 2 h 15 min
9 sessions Tue Nov 3 Swim technique + aerobic 25 min 8 × 50 drill/swim 6 × 100 @ 1:52/100 yd, 15 s rest Wed Nov 4 Bike intervals 60 min 10–15 min warm-up 4 × 5 min Zone 3 (146–159 bpm), 3 min easy 10 min easy Thu Nov 5 Swim endurance 25 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Nov 5 Run + strides 40 min easy with 6 × 20 s strides Fri Nov 6 Endurance ride 40 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Nov 6 Easy run 25 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Nov 7 Brick: long ride + 20 min run 155 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 20 min run off the bike · first 5 min at race pace 8:07/mi, then easy Sun Nov 8 Open-water / long swim 25 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Nov 8 Long run 55 min Zone 2 (133–146 bpm) · flat to rolling route
06	Build: threshold + weekly brickLong ride 2 h 30 min	9 · 5 key	8h 10	Long ride 2 h 30 min
9 sessions Tue Nov 10 Swim CSS intervals 25 min 10 × 100 @ CSS 1:45/100 yd, 10–15 s rest Wed Nov 11 Bike intervals 65 min 10–15 min warm-up 3 × 15 min sweet spot, high Zone 3 to low Zone 4 (159–172 bpm) 10 min easy Thu Nov 12 Swim endurance 25 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Nov 12 Run quality 45 min 4 × 5 min @ threshold 7:53/mi, 90 s jog Fri Nov 13 Endurance ride 45 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Nov 13 Easy run 30 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Nov 14 Brick: long ride + 20 min run 170 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 20 min run off the bike · first 5 min at race pace 8:07/mi, then easy Sun Nov 15 Open-water / long swim 25 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Nov 15 Long run 60 min Zone 2 (133–146 bpm) · flat to rolling route
07	Build: threshold + weekly brickLong ride 2 h 30 min	9 · 5 key	8h 30	Long ride 2 h 30 min
9 sessions Tue Nov 17 Swim CSS intervals 30 min 11 × 100 @ CSS 1:45/100 yd, 10–15 s rest Wed Nov 18 Bike intervals 65 min 10–15 min warm-up 3 × 15 min sweet spot, high Zone 3 to low Zone 4 (159–172 bpm) 10 min easy Thu Nov 19 Swim endurance 30 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Nov 19 Run quality 45 min 5 × 5 min @ threshold 7:53/mi, 90 s jog Fri Nov 20 Endurance ride 45 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Nov 20 Easy run 30 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Nov 21 Brick: long ride + 25 min run 175 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 25 min run off the bike · first 5 min at race pace 8:07/mi, then easy Sun Nov 22 Open-water / long swim 30 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Nov 22 Long run 60 min Zone 2 (133–146 bpm) · flat to rolling route
08	Recovery weekLong ride 1 h 45 min	9 · 2 key	6h 05	Long ride 1 h 45 min
9 sessions Tue Nov 24 Easy swim + drills 20 min drills and easy aerobic swimming, no clock Wed Nov 25 Easy spin 50 min 10–15 min warm-up Zone 2 (133–146 bpm), cadence 90+ 10 min easy Thu Nov 26 Swim endurance 20 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Nov 26 Easy run 40 min Zone 2 (133–146 bpm) Fri Nov 27 Endurance ride 35 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Nov 27 Easy run 25 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Nov 28 Long ride 105 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Nov 29 Open-water / long swim 20 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Nov 29 Long run 50 min Zone 2 (133–146 bpm) · flat to rolling route
09	Build: threshold + weekly brickLong ride 2 h 45 min	9 · 5 key	9h 00	Long ride 2 h 45 min
9 sessions Tue Dec 1 Swim CSS intervals 30 min 12 × 100 @ CSS 1:45/100 yd, 10–15 s rest Wed Dec 2 Bike intervals 70 min 10–15 min warm-up 3 × 15 min sweet spot, high Zone 3 to low Zone 4 (159–172 bpm) 10 min easy Thu Dec 3 Swim endurance 30 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Dec 3 Run quality 45 min 5 × 5 min @ threshold 7:53/mi, 90 s jog Fri Dec 4 Endurance ride 50 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Dec 4 Easy run 30 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Dec 5 Brick: long ride + 25 min run 190 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 25 min run off the bike · first 5 min at race pace 8:07/mi, then easy Sun Dec 6 Open-water / long swim 30 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Dec 6 Long run 65 min Zone 2 (133–146 bpm) · flat to rolling route
10	Build: threshold + weekly brickLong ride 3 h	9 · 5 key	9h 50	Long ride 3 h
9 sessions Tue Dec 8 Swim CSS intervals 35 min 12 × 100 @ CSS 1:45/100 yd, 10–15 s rest Wed Dec 9 Bike intervals 75 min 10–15 min warm-up 3 × 15 min sweet spot, high Zone 3 to low Zone 4 (159–172 bpm) 10 min easy Thu Dec 10 Swim endurance 35 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Dec 10 Run quality 50 min 5 × 5 min @ threshold 7:53/mi, 90 s jog Fri Dec 11 Endurance ride 50 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Dec 11 Easy run 35 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Dec 12 Brick: long ride + 30 min run 210 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 30 min run off the bike · first 5 min at race pace 8:07/mi, then easy Sun Dec 13 Open-water / long swim 35 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Dec 13 Long run 65 min Zone 2 (133–146 bpm) · flat to rolling route
11	Peak: race-specific bricksLong ride 3 h	9 · 5 key	10h 10	Long ride 3 h
9 sessions Tue Dec 15 Swim race-pace sets 35 min 5 × 400 @ 1:48/100 yd, 30 s rest Wed Dec 16 Bike intervals 80 min 10–15 min warm-up 3 × 20 min at race effort, Zone 3 (146–159 bpm) 10 min easy Thu Dec 17 Swim endurance 35 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Dec 17 Run quality 55 min 4 × 10 min @ race pace 8:07/mi Fri Dec 18 Endurance ride 55 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Dec 18 Easy run 35 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Dec 19 Brick: long ride + 30 min run 210 min Long ride, Zone 2 (133–146 bpm) · middle third at race effort, Zone 3 (146–159 bpm) 30 min run off the bike · first 5 min at race pace 8:07/mi, then easy Sun Dec 20 Open-water / long swim 35 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Dec 20 Long run 70 min Zone 2 (133–146 bpm) · last 15 min at race pace 8:07/mi
12	Recovery weekLong ride 2 h 15 min	9 · 2 key	7h 20	Long ride 2 h 15 min
9 sessions Tue Dec 22 Easy swim + drills 25 min drills and easy aerobic swimming, no clock Wed Dec 23 Easy spin 55 min 10–15 min warm-up Zone 2 (133–146 bpm), cadence 90+ 10 min easy Thu Dec 24 Swim endurance 25 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Dec 24 Easy run 45 min Zone 2 (133–146 bpm) Fri Dec 25 Endurance ride 40 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Dec 25 Easy run 30 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Dec 26 Long ride 135 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Dec 27 Open-water / long swim 25 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Dec 27 Long run 60 min Zone 2 (133–146 bpm) · flat to rolling route
13	Peak: race-specific bricksLong ride 3 h 15 min	9 · 5 key	10h 40	Long ride 3 h 15 min
9 sessions Tue Dec 29 Swim race-pace sets 35 min 6 × 400 @ 1:48/100 yd, 30 s rest Wed Dec 30 Bike intervals 85 min 10–15 min warm-up 3 × 20 min at race effort, Zone 3 (146–159 bpm) 10 min easy Thu Dec 31 Swim endurance 35 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Dec 31 Run quality 55 min 4 × 10 min @ race pace 8:07/mi Fri Jan 1 Endurance ride 55 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Jan 1 Easy run 35 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Jan 2 Brick: long ride + 35 min run 230 min Long ride, Zone 2 (133–146 bpm) · middle third at race effort, Zone 3 (146–159 bpm) 35 min run off the bike · first 5 min at race pace 8:07/mi, then easy Sun Jan 3 Open-water / long swim 35 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Jan 3 Long run 75 min Zone 2 (133–146 bpm) · last 15 min at race pace 8:07/mi
14	Peak: race-specific bricksLong ride 3 h 30 min	9 · 5 key	11h 35	Long ride 3 h 30 min
9 sessions Tue Jan 5 Swim race-pace sets 40 min 6 × 400 @ 1:48/100 yd, 30 s rest Wed Jan 6 Bike intervals 90 min 10–15 min warm-up 3 × 20 min at race effort, Zone 3 (146–159 bpm) 10 min easy Thu Jan 7 Swim endurance 40 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Jan 7 Run quality 60 min 4 × 10 min @ race pace 8:07/mi Fri Jan 8 Endurance ride 60 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Jan 8 Easy run 40 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Jan 9 Brick: long ride + 35 min run 245 min Long ride, Zone 2 (133–146 bpm) · middle third at race effort, Zone 3 (146–159 bpm) 35 min run off the bike · first 5 min at race pace 8:07/mi, then easy Sun Jan 10 Open-water / long swim 40 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Jan 10 Long run 80 min Zone 2 (133–146 bpm) · last 15 min at race pace 8:07/mi
15	Taper: less volume, keep intensityLong ride 2 h 30 min	9 · 5 key	8h 30	Long ride 2 h 30 min
9 sessions Tue Jan 12 Swim sharpening 30 min 6 × 50 fast @ 1:41/100 yd 200 easy Wed Jan 13 Bike intervals 65 min 10–15 min warm-up 3 × 3 min at race effort inside an easy spin 10 min easy Thu Jan 14 Swim endurance 30 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Jan 14 Run quality 40 min 4 × 3 min @ race pace, 2 min jog Fri Jan 15 Endurance ride 45 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Jan 15 Easy run 30 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Jan 16 Brick: long ride + 35 min run 185 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 35 min run off the bike · first 5 min at race pace 8:07/mi, then easy Sun Jan 17 Open-water / long swim 30 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Jan 17 Long run 55 min Zone 2 (133–146 bpm) · flat to rolling route
16	Race weekRace	5 · 1 key	2h 35	Race
5 sessions Tue Jan 19 Swim sharpening 30 min 6 × 50 fast @ 1:41/100 yd 200 easy Wed Jan 20 Bike intervals 65 min 10–15 min warm-up 3 × 3 min at race effort inside an easy spin 10 min easy Thu Jan 21 Swim endurance 30 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Jan 21 Run quality 30 min 4 × 3 min @ race pace, 2 min jog Sun Jan 24 Race day: 70.3 (half-distance) triathlon Swim 1900 m · settle at 1:50/100 yd Bike 56 mi · Zone 2–3 (133–146 bpm to 159 bpm), eat and drink on schedule Run 13.1 mi · target 8:07/mi if the bike was controlled

Your paces

Swim CSS: 1:45/100 ydcritical swim speed
Run easy: 10:25/mi
Run threshold: 7:53/mi
Run race pace: 8:07/miopen-run pace; expect 3–8% slower off the bike

Heart-rate zones · Karvonen

Zone 1: 120–133 bpmrecovery
Zone 2: 133–146 bpmaerobic base
Zone 3: 146–159 bpmtempo
Zone 4: 159–172 bpmthreshold
Zone 5: 172–185 bpmVO2max

All plans

How these plans work

70.3 Training Plan