Nothing feels better than showing up to the start line feeling prepared, confident, and in peak condition. Enter the value of a quality triathlon training plan, which structures your training so you don’t have to plan workouts or worry about being unprepared on race day.
Whether you’re looking to conquer an Ironman or want to challenge your speed in a sprint-distance race, these plans will get you in peak form for 2024. Plus, for a limited time, save 15% on one year of TrainingPeaks Premium when you purchase a training plan.
1. Best Training Plan for Ironman Beginners & Busy Athletes
You’re super busy. You work hard and you don’t have a lot of free time. But you still want to achieve your dreams. That’s where Phil’s Beginner IRONMAN 70.3 Plan comes in.
Designed for busy athletes and beginners alike, this plan simultaneously offers flexibility and accountability so you can stay on top of your fitness goals.
- Designed specifically for triathletes with busy lives. It’s flexible, so it can fit around your work and other commitments.
- Includes exclusive, in-plan videos that help you make instant gains in swim technique, nutrition, and far more.
- A typical week includes two swims, two rides, two to three runs, and a day off.
- Contains a time-efficient strength plan to keep you strong and supple.
2. Best Training Plan for Triathletes Looking to Improve Bike Performance
If you’re looking for an all-inclusive training plan but need a little more focus on your bike handling skills, give this 30-week plan designed by Olympic gold and silver medalist Rebecca Romero a try.
- Includes two 15-minute aero position exercises per week.
- The time required peaks at 19 hours, but the plan’s average is 12.5 hours per week.
- A typical week includes three to four swims, three rides, three to four runs, and a day off.
- Develop the strength needed to maintain an aerodynamic position for extended periods with included exercises.
- Incorporates interval-based training to keep the training time to a minimum while still getting your body fit, strong, and resilient enough to cope with the demands of the event.
3. Best for Triathletes Looking for a New PR
If you’re an advanced triathlete (3+ years experience) looking to improve your personal best or finish on the podium, look no further than Joe Friel’s Build-Peak-Race 12-week Plan. This plan is specifically designed to have you peak at the right time.
- Weekly volume of 18-20 hours per week.
- Designed to have you peak for your A-priority race.
- Ideal for athletes who have been in the sport for three or more years, have completed at least two long-distance races, and are focused on high performance.
- Uses principles from The Triathlete’s Training Bible and Going Long.
- Includes weekly coach’s comments from Joe Friel.
4. Best Training Plan for Improving Your Swim
Got the running and biking down, but need a little help with the swim? This proven, swim-focused plan improves your posture and alignment in just 10 weeks.
- Includes three swim sessions per week for 30 sessions total.
- Focus for four weeks on posture, four weeks on alignment, and two weeks on grip/feel.
- Every session has an attached PDF version of the session so you can print it and take it to the pool.
- Kick-board, fins, and snorkel are highly recommended.
5. Best Indoor Strength Training Plan for Triathletes
Become a more resilient athlete in just eight weeks with this indoor training plan. It’s specifically designed to build powerful muscles across all three disciplines.
- Each exercise is video demo-ed in a handy kick-off document with key safety tips/pointers.
- Includes exclusive access to SMartEnduro knowledge base with articles on how to better manage training, tri-life balance, and racing performances.
- Sessions are broken into upper- and lower-body focus and outline which tri-specific muscle groups you are targeting and why.
- Peaks at two hours per week.
Whatever your goals are for 2024, reach them faster, stronger, and more confident with the right training plan.
