Free Olympic distance training plans
Got an Olympic distance triathlon in the diary? Pick from one of our free training plans to get race-ready
Training plans
Whatever your standard, ability, goal and time available, we have a training plan for you.
Use this guide to our Triathlon Training Plans where Helen Webster points you in the direction of the best free training plan for you: from beginner to advanced, supersprint to Ironman, whether you want to improve your swim, bike or run, or all three.
Free 6-week Olympic-distance training plan
Racing an Olympic distance soon but short on training hours? Then follow our six-week plan for the time-crunched athlete
Free 12-week Ironman training plan
Entered an Ironman and feeling ill-equipped with just three months to go? Here’s a free downloadable 12-week Ironman training plan that will help
Free 8-week strength building training plan for triathletes
It’s simple really – add strength training to your sessions to get faster! Here’s the plan that will keep you race strong.
Dave Scott’s strength and conditioning training plan for triathletes
Designed to fit around a busy schedule with minimal equipment, these exercises come highly recommended by the most successful Ironman athlete ever
Free 8-week duathlon training plan
This 8 week training plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run).
Free half-Ironman training plans
Moving up to a middle-distance triathlon and want some help with your training? Here’s all the advice you need plus two free training plans…
Free 8-week 70.3 training plan
Racing middle distance triathlon in a few months? Want to smash your PB? Then follow our eight-week plan to reach the finish line faster
Free 6-month Ironman training plan that’s simple to use
With bricks, race-pace efforts, open-water swims and the tapering period, this 6-month, easy-to-follow Ironman training plan will take you up to your big Ironman race day in optimum condition
Free 12-week half-Ironman training plan
Want to master the middle-distance triathlon, commonly known as the 70.3 or half-Ironman? Dermott Hayes has a 70.3 training plan that’ll help ensure you’re race ready…
Free 12-month Ironman training plan
Been inspired to attempt your first full Ironman-distance race but unsure where to start? Well you won’t go too far wrong with Dermott Hayes’ 12-month Ironman training plan…
Free 8-week supersprint triathlon training plan
Want to try triathlon but don’t know how to start training? This eight-week super-sprint training plan will ease you in and before long you will be addicted to the sport
8 week brick training plan
Blend two disciplines together in your training and become a transition titon and a stronger and faster athlete! Yep, it’s time to work on brick sessions with coach Dermott Hayes…
Free 12-week power meter training plan
Want to train with power but don’t know where to start? Well hang on to your Lycra, as here’s a 3-month power meter training plan from Dermott Hayes that’s guaranteed to transform your performance
Free 8-week winter base strength training plan
This winter, with the help of this base strength training plan from Dermott Hayes, build a strong base from which to launch your new and best season yet
8-week off-season strength training plan
It’s that time of year when you can take a break from intensive tri training. But don’t pack away your gear just yet! This plan will give you structure to build base strength over the next two months…
Free 8-week indoor training plan for winter
Hate training indoors during the miserable winter weather? Join the club! But with our 8-week plan you’ll (almost) enjoy every second!
Training between triathlons: free 8-week plan
Just how do you balance key training sessions, races, and adequate recovery time? Dermott Hayes has the training plan you need
Free 8-week bike training plan
Want to improve your cycling and smash your bike PB this season, yet remain strong for the run? Then follow this two-month plan for big bike gains…
8-week peak-phase triathlon training plan
Want to peak for your race in just 8 weeks? Dermott Hayes has the plan to get you in your best shape ever
Free 8-week off-season swim-focussed training plan
Want to swim faster next season? The off-season is the perfect time to build your swim technique with endurance, speed and drill sets. Here’s a downloadable training plan to keep you focussed and on track
Free 24-week swim training plan
Is the swim your weakest phase? Fear not. Follow Penny Porter’s 24-week plan and you’ll come to love the water
Free 4-week post-season recovery training plan
Smashed every race this year? Nice one. Now make sure you recover fully by following our expert plan
Gym-based triathlon training plan
Try this six-week training plan, designed to be completed indoors. All you’ll need is access to a gym and a pool.
