Free triathlon training plan.
Three sports, one life.
Swim, bike and run balanced around your week, from your first sprint to a full distance. It adapts to how you slept and what you actually did.
A real week · 70.3 · Week 5 · Build
What a week looks like.
About 8 hours · adjusts to the days you have
- MONRestRecovery counts too
- TUETempo climbs45 min · 2 × 4 min seatedMile repeats50 min · 3 × 1 mi at threshold
- WEDOpen-water skills35 min · sighting, deep-water starts
- THUBrick ride60 min · enduranceBrick run15 min · straight off the bike
- FRIEndurance ride65 min · all-day effort
- SATMedium-long run70 min · steady finishContinuous swim45 min · strong last 200
- SUNLong ride95 min · 60–90 g carbs an hour
Built for how triathletes actually train.
Three sports, one load
A hard swim still counts when Tuesday's intervals are planned. Fatigue is tracked across all three sports together, not per app.
Bricks built in
Bike-to-run sessions run through the build, moving toward race-pace bricks as race day gets closer.
Fits a real week
Pool closed, work trip, sick kid. Tell the coach and the week rearranges without losing the key sessions.
Pick your raceChoose the race. The plan counts back from race day.
Course, climate and date go into the plan, so the taper lands on the right weekend.
Browse all race plans →- IRONMAN FloridaPanama City Beach, FL · November 7, 2026 · 140.6Plan →
- IRONMAN 70.3 OceansideOceanside, CA · April 3, 2027 · 70.3Plan →
- IRONMAN TexasThe Woodlands, TX · April 24, 2027 · 140.6Plan →
Triathlon questions
How many hours a week do I need for a 70.3?
Many age-groupers train for a 70.3 on roughly 7 to 12 hours a week. Tell the builder the hours you really have and the plan is built to that number and holds it, instead of asking for more.
I can't swim well yet. Can I still start?
Yes. Pick New to it and a sprint, and the swim sessions lean on drills and short repeats, with sighting practice before you ever race in open water.
Does it work with my bike computer?
Every planned ride downloads as a FIT, ZWO, ERG or MRC file for a head unit, Zwift or TrainerRoad, and runs and swims download as FIT. It does not push workouts to your watch automatically yet.
