Multi-sport training

Triathlon Training Plans

Choose your distance and get a complete swim–bike–run training plan built from proven race-day programmes.

Beginner

8 weeks — 3–6 hrs/week

Swim 750m

Bike 20km

Run 5km

Prerequisites: Swim 200m, bike 30 min, run/walk 20 min continuously.

Intermediate

16 weeks — 5–11 hrs/week

Swim 1.5km

Bike 40km

Run 10km

Prerequisites: Swim 800m, bike 60 min, run 45 min continuously.

Advanced

20 weeks — 4–10 hrs/week

Swim 1.9km

Bike 90km

Run 21.1km

Prerequisites: Completed sprint or Olympic tri; comfortable with 5+ hrs/week training.