PlanByWeek

Triathlon Training Plan Generator

5 plans·Week 1 free

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

All plans

  1. 0170.3 Training Plan16 weeks · 70.3 · intermediate
  2. 02Ironman Training Plan24 weeks · ironman · intermediate
  3. 03Sprint Triathlon Training Plan8 weeks · sprint · intermediate
  4. 04Olympic Triathlon Training Plan12 weeks · olympic · intermediate
  5. 05Triathlon Training Plan for Beginners12 weeks · sprint · beginner

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
WkFocusVolume
01Base: technique + aerobicLong ride 2 h6h 25

  1. Tue

    Oct 6

    Swim technique + aerobic

    20 min
    • 8 × 50 drill/swim
    • 4 × 100 @ 1:52/100 yd, 15 s rest

  2. 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

  3. Thu

    Oct 8

    Swim endurance

    20 min
    • continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes

  4. Thu

    Oct 8

    Run + strides

    40 min
    • easy with 6 × 20 s strides

  5. Fri

    Oct 9

    Endurance ride

    35 min
    • Zone 2 (133–146 bpm) · high cadence, flat route or trainer

  6. Fri

    Oct 9

    Easy run

    25 min
    • Zone 2 (133–146 bpm) · about 10:25/mi

  7. Sat

    Oct 10

    Long ride

    120 min
    • Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour

  8. Sun

    Oct 11

    Open-water / long swim

    20 min
    • continuous swim @ 1:51/100 yd · wetsuit if racing in one

  9. Sun

    Oct 11

    Long run

    55 min
    • Zone 2 (133–146 bpm) · flat to rolling route

Weeks 2–16 locked

Unlock the full plan.

  • Every session, every week
  • Paces and loads from your numbers
  • PDF, calendar and Garmin export
  • Re-plans when you miss a key session
Billing period

Annual works out at $6.58 a month

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02Base: technique + aerobicLong ride 2 h6h 40
03Base: technique + aerobicLong ride 2 h 15 min7h 20
04Recovery weekLong ride 1 h 30 min4h 55
05Base: technique + aerobicLong ride 2 h 15 min7h 30
06Build: threshold + weekly brickLong ride 2 h 30 min8h 10
07Build: threshold + weekly brickLong ride 2 h 30 min8h 30
08Recovery weekLong ride 1 h 45 min6h 05
09Build: threshold + weekly brickLong ride 2 h 45 min9h 00
10Build: threshold + weekly brickLong ride 3 h9h 50
11Peak: race-specific bricksLong ride 3 h10h 10
12Recovery weekLong ride 2 h 15 min7h 20
13Peak: race-specific bricksLong ride 3 h 15 min10h 40
14Peak: race-specific bricksLong ride 3 h 30 min11h 35
15Taper: less volume, keep intensityLong ride 2 h 30 min8h 30
16Race weekRace2h 35

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