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This comprehensive training guide offers a flexible, customizable framework for athletes preparing for a middle-distance triathlon. Emphasizing consistency as the foundation of success, it provides guidance on building endurance, integrating recovery weeks, and including race-specific sessions. Ideal for self-coached athletes, this guide helps you adapt your training to reach race day feeling healthy, happy, and well-prepared.
A quick Google search will reveal countless training plans claiming to be the ultimate solution for preparing for a middle-distance triathlon. But the truth is, there is no one-size-fits-all approach. The most effective training plan is the one that enables you to arrive at the start line feeling happy, healthy, and fit. Consistency is key to achieving race-day readiness, and the best measure of a plan’s success is whether an athlete can follow it without injury, burnout, or disruptions that hinder consistent training.
This guide is intended for athletes who are taking an autonomous approach to their training (self-coaching). It’s not a rigid, pre-set plan, but a framework that invites personal adjustments. Each block’s goals are highlighted, along with weekly overviews, to help you tailor the plan to suit your unique needs. The aim is to support you in making informed decisions as you develop your customized training approach.
Here’s a sample framework for structuring a training program tailored to an athlete’s first middle-distance triathlon. It’s designed for beginner to intermediate athletes who have experience with shorter triathlons and are comfortable swimming, biking, and running. Keep in mind that this is a general approach and may not account for individual factors such as age, athletic background, access to facilities, equipment availability, time constraints, or personal commitments like work and family.
Training is typically organized into weekly blocks from Monday to Sunday, but this structure may not suit everyone. For those with rotating shift schedules, planning in two-week blocks might be more practical. Remember, this is a guideline, especially for self-coached athletes, so feel free to adjust the plan to fit your lifestyle. Customizing your training program to align with your unique needs and circumstances will yield the best results.
A middle-distance triathlon generally includes a 1.9-kilometer swim, a 90-kilometer bike ride, and a 21.1-kilometer run. The following 16-week outline is designed to help you progressively build toward race day while maintaining flexibility and balance in your training routine.
Weeks 1-4
Goal: The primary objective of the first block is to establish a foundation of basic endurance and increase training frequency across all three disciplines. During these initial four weeks of the 16-week plan, it’s crucial to start conservatively, easing into a higher training load to minimize the risk of burnout or injury. As this is the beginning phase, the focus is on building endurance and fitness gradually, without overloading the body or risking mental fatigue.
To support this, the plan follows a three-week build followed by one recovery week. During the recovery week, training will continue but at a reduced volume compared to the third week, allowing the body to recuperate while still maintaining consistency. This build-and-recover rhythm will continue throughout the program, ensuring you remain both mentally and physically prepared for race day.
In this block, athletes will begin with six sessions per week, making it easy to incorporate a rest day. As training progresses, some weeks will increase to up to nine sessions, but it will still be essential to retain a rest day. Initially, when intensity is low, the timing of rest days is less critical, but as training load and intensity increase, careful scheduling of rest and workout days will be crucial for effective recovery and performance.
Week One Training Outline
Swim:
Frequency: 2 sessions per week
Distance: 1,000–1,500 meters per session, adjusted based on experience level
Focus: Beginners should concentrate on technique, including breathing, body position, and building comfort in the water. More experienced swimmers can incorporate aerobic endurance work to begin building stamina.
Bike:
Frequency: 2 sessions per week
Duration: 40–60 minutes per session
Focus: Both sessions should be steady endurance rides, aiming to maintain a moderate, consistent effort throughout. (For examples of endurance workouts under an hour, refer to Cycling Workouts Under 1 Hour.)
Run:
Frequency: 2 sessions per week
Duration: 30–40 minutes per session
Focus: These can be easy aerobic runs or run/walks, depending on your current fitness level. Keep the intensity low to moderate to allow your body to adapt gradually.
Overall Focus:This week is about establishing a steady, manageable routine that you can consistently maintain. Stick to the duration and intensity that feels most comfortable within the suggested range. The goal is to finish this week feeling energized and ready for more, with the training load feeling manageable and sustainable.
Week Two Training Outline
Swim:
Frequency: 2 sessions per week
Distance: 1,000–1,500 meters per session, based on experience level
Focus: This week, dedicate one session to technique and form, focusing on drills and stroke refinement. This can be a shorter session, around 1,000 meters, to allow ample time for skill work. The second session should target endurance, with a distance of approximately 1,500 meters to start building the stamina needed for race day.
Bike:
Frequency: 3 sessions this week
Structure: Include one 45–60 minute session with tempo efforts, and two easier endurance rides ranging from 50–75 minutes each.
Focus: The tempo session adds an element of intensity; keep this effort at a manageable pace, where you can sustain the effort without overexertion. Be sure to monitor your perceived exertion to ensure it stays at a true tempo pace.
Run:
Frequency: 2 sessions this week
Duration: 30–45 minutes per session
Focus: These can be easy aerobic runs or run/walks, depending on your current fitness level. Keep the intensity low to moderate to allow your body to adapt gradually.
Overall Focus:This week includes an increased cycling load, totaling 7 workouts. It’s still essential to have at least one full rest day. To allow for this, athletes will have to schedule a “double workout day”. The suggested way to do this is by combining the lower-volume technique swim with an easier endurance ride. As swimming is non-weight bearing, it generally places less load on the body, making it a good option for pairing with other workouts.While this week is slightly more challenging than week one, athletes should still feel good in their training. Overall intensity is low and the goal is to build up the training routine.
Week Three Training Outline
Swim:
Frequency: 3 sessions per week
Distance: 1,200–1,800 meters per session, based on experience level
Focus: Dedicate one session to technique and form, emphasizing drills and stroke refinement. This can be a shorter session, around 1,200 meters, to allow ample time for skill work. The second and third sessions should target endurance, with distances of 1,500–1,800 meters, gradually approaching race distance. This week features the highest swim volume so far, aiming to build athletes' comfort and confidence in covering the race distance of 1,900 meters. Outside of recovery weeks, most weeks will include three swim sessions.
Bike:
Frequency: 3 sessions this week
Structure: Include one 60-minute session with tempo efforts, one 60-minute aerobic ride, and a longer aerobic ride of 75–90 minutes.
Focus: The tempo session introduces manageable intensity. Be mindful to keep the pace sustainable and monitor your perceived exertion. If last week's tempo session felt comfortable, consider increasing the duration of the tempo intervals slightly.
Run:
Frequency: 2 sessions this week
Duration: 40–50 minutes per session
Focus: Keep both sessions at an easy aerobic pace or incorporate run/walk intervals, based on your fitness level. Add 4–6 strides at the end of one of the runs to introduce a bit of speed work.
Overall Focus:This week includes increased swim and bike volumes, totaling 8 workouts. Ensure you have at least one full rest day, which requires scheduling “double workout days.” Be mindful of the interplay between cycling and running intensity, as each can affect the other. Try to space out intense sessions to allow adequate recovery. This week may feel more challenging, and it’s normal to experience some accumulated fatigue from the first three weeks. The upcoming week is a recovery week, so even if you’re feeling strong, it’s essential to take that recovery period to allow your body to adapt and rebuild.
Week Four Training Outline Repeat Of Week One.
Swim:
Frequency: 2 sessions per week
Distance: 1,000–1,500 meters per session, adjusted based on experience level
Focus: Beginners should concentrate on technique, including breathing, body position, and building comfort in the water. More experienced swimmers can incorporate aerobic endurance work to begin building stamina.
Bike:
Frequency: 2 sessions per week
Duration: 40–60 minutes per session
Focus: Both sessions should be steady endurance rides, aiming to maintain a moderate, consistent effort throughout. (For examples of endurance workouts under an hour, refer to Cycling Workouts Under 1 Hour.)
Run:
Frequency: 2 sessions per week
Duration: 30–40 minutes per session
Focus: These can be easy aerobic runs or run/walks, depending on your current fitness level. Keep the intensity low to moderate to allow your body to adapt gradually.
Overall Focus: This is the first recovery week of the training plan, intentionally designed to mirror the lower volume and intensity of week one. By scaling back from the increased demands of weeks two and three, this week provides an opportunity for both physical and mental recovery. This period of reduced intensity prepares you to tackle the upcoming, more challenging block of training with renewed energy and resilience.
Weeks 5-8
Goal: The primary objective of this second training block is to build on the foundational endurance gained in the first block, while introducing race-specific skills and intensities. Athletes will experience an increase in session frequency (up to 9 sessions some weeks), along with increased intensity and duration. This block will emphasize tempo and threshold work and will also include the first brick workouts of the program, which consist of a bike workout immediately followed by a run.
This is also an ideal time to start refining nutrition strategies for race day. Athletes should experiment with fueling protocols during training, particularly on longer sessions. A general guideline is that any workout lasting over an hour requires carbohydrate intake. However, fueling needs are highly individual, so it’s essential to determine what works best for you. It’s recommended to test different strategies during this training block to find your optimal approach.
Additional Tips:
Rest and Recovery: Retaining a rest day each week is crucial as training intensity and volume increase. This will allow your body and mind time to recover and adapt.
Session Scheduling: Be mindful of how you organize your weekly sessions. Avoid scheduling too many high-intensity workouts back-to-back, and respect the recovery needs between sessions to prevent burnout and injury
Week Five Training Outline
Swim:
Frequency: 3 sessions per week
Distance: 1,400–2,000 meters per session, based on experience level
Focus: Dedicate one session to technique and form, focusing on drills and stroke refinement. This can be a shorter session around 1,400 meters. A second session should focus on endurance, extending up to 2,000 meters. The third session should target tempo effort, ranging from 1,500–2,000 meters, to build sustained speed and stamina.
Bike:
Frequency: 2 sessions per week
Structure: One 60-minute aerobic ride and one longer 90-minute aerobic ride
Focus: Both rides will be steady aerobic efforts. During the 90-minute ride, practice fueling to ensure you feel as strong in the final 30 minutes as you did at the start.
Run:
Frequency: 2 sessions per week
Duration: 40–60 minutes per session
Focus: Keep both sessions at an easy aerobic pace, or incorporate run/walk intervals based on your fitness level. At the end of one run, add 4–6 strides and some running drills for form work.
Brick Workout:
Frequency: 1 time this week
Duration: 60–70 minutes on the bike with tempo efforts, immediately followed by a 10–15 minute run. Aim for the first 5 minutes of the run at a tempo pace, then drop to an aerobic effort for the remaining time.
Focus: Prioritize fueling during the bike to support a strong transition to the run. Maintain true tempo efforts for both the bike and the initial segment of the run.
Overall Focus:This week features increased swim and run distances, as well as the introduction of the first brick workout, marking a significant step in race-specific preparation. Emphasis is placed on proper fueling, particularly during longer sessions and the brick workout. Respect the intensity demands of both the brick and tempo swim sessions to maximize benefits while allowing for adequate recovery.
Week Six Training Outline
Swim:
Frequency: 3 sessions per week
Distance: 1,400–2,000 meters per session, depending on experience level
Focus: Dedicate one session to technique and form, emphasizing drills and stroke refinement. This session can be shorter, around 1,400 meters. The second session should focus on endurance, reaching up to 2,000 meters. For the third session, incorporate a tempo threshold mix, ranging from 1,500–2,000 meters, to develop sustained speed and stamina.
Bike:
Frequency: 3 sessions per week
Structure: One 60-minute ride with tempo efforts, one 60-minute aerobic ride, and one longer aerobic ride of 105 minutes
Focus: The aerobic rides should be steady and consistent. During the 105-minute ride, practice fueling to maintain energy throughout. For the tempo ride, consider increasing the duration of the tempo intervals or decreasing the rest-to-work ratio to challenge yourself more than in previous workouts.
Run:
Frequency: 3 sessions per week
Duration: 45–70 minutes per session
Focus: Include one long aerobic run, one shorter aerobic run, and one endurance-based hill workout with hill intervals. These runs will help build strength and resilience for the varying demands of the race.
Overall Focus:This week includes 9 sessions and represents the highest swim, bike, and run volume so far. Fueling will be essential to not only maximize the effectiveness of each session but also to support recovery. Be mindful of the intensity demands and ensure you’re allowing for adequate recovery to prepare for another big week ahead before your next recovery week. Despite the increase in training volume, it’s still recommended to take one full rest day to recharge.
Week Seven Training Outline
Swim:
Frequency: 3 sessions per week
Distance: 1,500–2,200 meters per session, based on experience level
Focus: Dedicate one session to technique and form, emphasizing drills and stroke refinement; this can be a shorter session, around 1,500 meters. A second session should target endurance, extending up to 2,200 meters. The third session should incorporate tempo and threshold efforts, ranging from 1,500–2,000 meters, to build sustained speed and stamina.
Bike:
Frequency: 2 sessions per week
Structure: One 60-minute aerobic ride and one longer 120-minute aerobic ride
Focus: Both rides should be steady aerobic efforts. During the 120-minute ride, practice fueling to maintain consistent energy, ensuring you feel as strong in the final 30 minutes as you did at the beginning.
Run:
Frequency: 2 sessions per week
Duration: 40–80 minutes per session
Focus: Both runs should be aerobic, with one session reaching the longer end (80 minutes) as your weekly long run to build endurance for the half marathon. Keep both sessions at an easy aerobic pace, or incorporate run/walk intervals as needed. Finish one of the runs with 4–6 strides to encourage leg turnover and build speed.
Brick Workout:
Frequency: 1 time this week
Duration: 90 minutes on the bike with tempo and threshold efforts, immediately followed by a 25-minute run. Aim for the first 10–15 minutes of the run at a tempo pace, then shift to an aerobic effort for the remaining time.
Focus: Prioritize fueling on the bike to support a strong transition to the run. Be mindful to maintain true tempo efforts on both the bike and the initial portion of the run for an effective brick workout.
Overall Focus:This week includes increased swim and run distances along with a more challenging brick workout, which represents a significant step in race preparation. The brick workout includes both threshold efforts on the bike and a sustained tempo pace on the run, simulating race-day intensity. This week is expected to be challenging.
Week Eight Training Outline
Swim:
Frequency: 2 sessions per week
Distance: 1,500–2,200 meters per session, based on experience level
Focus: Dedicate one session to technique and form, emphasizing drills and stroke refinement; this can be a shorter session, around 1,500 meters. A second session should target endurance, extending up to 2,200 meters.
Bike:
Frequency: 2 sessions per week
Structure: One 60-minute aerobic ride and one longer 120-minute aerobic ride
Focus: Both rides should be steady aerobic efforts. During the 120-minute ride, practice fueling to maintain consistent energy, ensuring you feel as strong in the final 30 minutes as you did at the beginning.
Run:
Frequency: 2 sessions per week
Duration: 40–70 minutes per session
Focus: Both runs should be aerobic, with one session reaching the longer end (70 minutes) as your weekly long run to build endurance for the half marathon. Keep both sessions at an easy aerobic pace, or incorporate run/walk intervals as needed. Finish one of the runs with 4–6 strides to encourage leg turnover and build speed.
Overall Focus: This recovery week focuses on active recovery, giving your body the time it needs to absorb the training load accumulated so far. The goal is to promote healing and regeneration, ensuring you’re fully prepared to progress into the next phase of training.
Week 9-14
Goal: Weeks 9 and 10 will be challenging, with a substantial increase in both volume and intensity. Week 11 serves as a recovery week to allow the body to adapt, followed by the final push in Weeks 12, 13, and 14, leading into a two-week gradual taper for race day (Weeks 15 and 16). As athletes approach the taper, the training becomes increasingly intense, building on the tempo and threshold work already introduced. Athletes can expect to reach peak training sessions, with bike rides up to 4 hours and runs up to 105 minutes. Proper fueling is critical throughout this phase. Take the fueling strategies practiced during the previous block and refine them, as consistent fueling will be essential to sustain performance during these longer and more intense workouts. This is also the perfect opportunity to finalize race-day nutrition strategies, allowing time for adjustments as needed to ensure you’re well-fueled and confident going into the taper.
Week Nine Training Outline
Swim:
Frequency: 3 sessions per week
Distance: 1,800–2,500 meters per session, depending on experience level
Focus: Dedicate one session to technique and form, with drills and stroke refinement, around 1,800 meters. The second session should focus on tempo efforts, extending up to 2,500 meters. The third session will incorporate threshold and VO2 efforts, ranging from 1,800–2,200 meters, to build high-end aerobic capacity and speed.
Bike:
Frequency: 2 sessions per week
Structure: One 60-minute aerobic ride and one longer 150-minute aerobic ride
Focus: Keep both rides steady and aerobic. During the 150-minute ride, practice fueling consistently to sustain energy, aiming to feel as strong in the final 30 minutes as you did at the start. Use this longer ride to refine fueling strategies for race day.
Run:
Frequency: 2 sessions per week
Duration: 40–90 minutes per session
Focus: Both runs should remain aerobic, with one session reaching the longer end (90 minutes) to build endurance for the half marathon. Keep these runs at an easy pace or incorporate run/walk intervals as needed. Add 4–6 strides at the end of one session to improve leg turnover and speed.
Brick Workout:
Frequency: 1 time this week
Duration: 90 minutes on the bike with tempo and threshold efforts, immediately followed by a 30-minute run. Start with the first 15 minutes of the run at a tempo pace, then switch to an aerobic effort for the remainder.
Focus: Prioritize fueling on the bike to set up for a strong run. Ensure you’re maintaining true tempo efforts during both the bike and the first portion of the run to effectively simulate race conditions.
Overall Focus:This week marks a significant step in race preparation, with increased swim, bike and run distances and the introduction of VO2 work in the swim sessions. This higher intensity in the swim helps to improve top-end endurance. As the training load increases, it may be helpful to assess the specific demands of your race course and tailor your workouts accordingly.
For instance, if your race features an “Aussie exit” (a multi-loop swim with short runs on land in between), incorporate swim sessions that mimic the intensity and heart rate spikes associated with these transitions. Simulating these course-specific elements in training will help you adapt physically and mentally, allowing you to handle sudden changes in effort seamlessly on race day.
Week Ten Training Outline
Swim:
Frequency: 3 sessions per week
Distance: 1,800–2,500 meters per session, depending on experience level
Focus: Dedicate one session to technique and form with drills and stroke refinement, around 1,800 meters. The second session should emphasize endurance, extending up to 2,500 meters. The third session will incorporate threshold and VO2 efforts, ranging from 1,800–2,200 meters, to develop high-end aerobic capacity and speed.
Bike:
Frequency: 3 sessions per week
Structure: One 60-minute ride with threshold efforts, one 60-minute aerobic ride, and one longer aerobic ride of 165 minutes. Optional: include tempo work during the long ride if you’re feeling strong.
Focus: Keep the aerobic rides steady and consistent, practicing fueling strategies during the long ride to sustain energy. For the threshold ride, respect the intensity demands and prioritize recovery afterward.
Run:
Frequency: 3 sessions per week
Duration: 45–90 minutes per session
Focus: Include one long aerobic run, one shorter aerobic run, and one combined tempo and threshold run. These runs will help build strength and resilience for the race's varied demands.
Overall Focus:This week’s swim sessions are similar to last week, replacing the tempo work with endurance to allow for a heavier load in cycling and running. Athletes have the option to add tempo work to the long bike ride, but only if the overall load feels manageable. There is no brick workout this week, but the increased training volume with threshold and VO2 efforts across all disciplines provides ample challenge. Be mindful of recovery needs to support the higher intensity in this demanding week.
Week Eleven Training Outline
Swim:
Frequency: 2 sessions per week
Distance: 1,800–2,500 meters per session, depending on experience level
Focus: Dedicate one session to technique and form with drills and stroke refinement, around 1,800 meters. The second session should include a tempo threshold combination and be up to 2500 meters.
Bike:
Frequency: 2 sessions per week
Structure: 2 aerobic rides, one of 60 minutes and the other of 120 minutes. Focus: Keep the aerobic rides steady and consistent, practicing fueling strategies during the long ride to sustain energy.
Run:
Frequency: 2 sessions per week
Duration: 45–70 minutes per session
Focus: Include one endurance hill workout and one long aerobic run.
Overall Focus:This week serves as a recovery period before the final three-week block of intense training leading up to the taper. While there are still elements of intensity—such as hill work in the run and a tempo-threshold session in the swim—the overall volume is reduced, with fewer sessions and shorter bike and run durations. The aim is to maintain a sense of sharpness, allowing your body to absorb the cumulative training load while ensuring you’re mentally and physically prepared for the final push leading to race day.
Week Twelve Training Outline
Swim:
Frequency: 3 sessions per week
Distance: 2,000–2,800 meters per session, based on experience level
Focus: Dedicate one session to technique and form, including drills and stroke refinement, around 2,000 meters. The second session should focus on tempo efforts, extending up to 2,800 meters. The third session will incorporate threshold and VO2 efforts, ranging from 1,800–2,200 meters, to build high-end aerobic capacity and speed.
Bike:
Frequency: 2 sessions per week
Structure: One 60-minute aerobic ride and one longer 180-minute aerobic ride. Optional: include tempo work during the long ride if you’re feeling strong.
Focus: Both rides should be steady and aerobic. During the 180-minute ride, practice fueling consistently to sustain energy and aim to feel as strong in the final 30 minutes as you did at the start. Use this ride to refine your race-day fueling strategies.
Run:
Frequency: 2 sessions per week
Duration: 40–95 minutes per session
Focus: Keep both runs aerobic, with one session reaching up to 95 minutes to build endurance for the half marathon. Maintain an easy pace or incorporate run/walk intervals as needed. At the end of one session, add 4–6 strides to improve leg turnover and speed.
Brick Workout:
Frequency: 1 time this week
Duration: 90 minutes on the bike with tempo and threshold efforts, immediately followed by a 30-minute run. Start with the first 15 minutes of the run at a tempo pace, then switch to an aerobic effort for the remainder.
Focus: Prioritize fueling on the bike to support a strong run. Ensure true tempo efforts during both the bike and the first part of the run to effectively simulate race conditions.
Overall Focus:This week is similar to Week 9 but features extended long sessions, including a 3-hour bike ride, longer run, and increased swim distance. There’s still race-specific intensity (tempo and threshold) throughout the week. Be mindful of the high training load and consider the optional tempo work on the long ride only if you’re feeling exceptionally strong. Prioritize recovery between sessions and make adjustments as needed to avoid overtraining. It's strongly recommended to avoid scheduling the brick session directly before or after the long ride; instead, ensure you allow adequate rest between these sessions for optimal recovery.
Week Thirteen Training Outline
Swim:
Frequency: 3 sessions per week
Distance: 1,800–2,500 meters per session, depending on experience level
Focus: Dedicate one session to technique and form with drills and stroke refinement, around 1,800 meters. The second session should emphasize endurance, extending up to 2,500 meters. The third session will feature ‘best average’ efforts, covering 1,800–2,200 meters. This “best average” session is a test set, where athletes aim to maintain their best possible average pace across the set. Swim volume is slightly reduced this week to allow athletes to perform at their best during the test set.
Bike:
Frequency: 3 sessions per week
Structure: One 75-80-minute ride with threshold and VO2 efforts, one 60-minute aerobic ride, and one longer aerobic ride of 210 minutes. Optional: include tempo work during the long ride if you’re feeling strong.
Focus: Keep the aerobic rides steady and consistent, practicing fueling strategies during the long ride to maintain energy throughout. For the threshold and VO2 session, respect the intensity demands and prioritize recovery afterward.
Run:
Frequency: 3 sessions per week
Duration: 45–100 minutes per session
Focus: Include one long aerobic run, one shorter aerobic run, and one threshold run. Both threshold runs and long runs place a significant load on the body, so pay attention to recovery needs between sessions.
Overall Focus:This week presents both volume and intensity challenges, with a strong emphasis on preparing for the demands of race day. Be sure to prioritize fueling and recovery throughout the week. A recovery day remains essential, so plan your schedule to ensure you’re allowing adequate rest. The slight reduction in swim volume this week is deliberate, providing an opportunity to excel in the best average test set and allowing for a strategic focus on swim quality.
Week Fourteen Training Outline
Swim:
Frequency: 3 sessions per week
Distance: 2,000–3,000 meters per session, based on experience level
Focus: Dedicate one session to technique and form, including drills and stroke refinement, around 2,000 meters. The second session should be a race-specific simulation, extending up to 3,000 meters. The third session will focus on endurance, also reaching up to 3,000 meters, to further build stamina for race day.
Bike:
Frequency: 2 sessions per week
Structure: One 60-minute aerobic ride and one longer 240-minute aerobic ride. Optional: include tempo work during the long ride if feeling strong.
Focus: Both rides should be steady and aerobic. For the 240-minute ride, practice consistent fueling to sustain energy and aim to feel as strong in the final 30 minutes as you did at the start. Use this long ride to refine race-day fueling strategies.
Run:
Frequency: 2 sessions per week
Duration: 40–105 minutes per session
Focus: Keep both runs aerobic, with one session reaching up to 105 minutes to build half marathon endurance. Maintain an easy pace or incorporate run/walk intervals as needed. Finish one run with 4–6 strides to improve leg turnover and speed.
Brick Workout:
Frequency: 1 time this week
Duration: 90 minutes on the bike with tempo efforts, immediately followed by a 20-minute progression run and a 10-minute cooldown jog.
Focus: Prioritize fueling on the bike to support a strong run. To complete the progression run effectively, ensure proper fueling and maintain a true tempo effort during the bike segment.
Overall Focus:This is the final week before the taper and represents the most challenging part of the training program. With just over two weeks to race day, this week caps off the hardest training block. Key sessions include the race simulation swim, the long ride, the long run, and the brick workout. If needed, prioritize these sessions over others. Remember, the ultimate goal is to arrive at the start line happy, healthy, and ready to race. While this week is designed to test both physical and mental endurance, be willing to adjust as needed. The goal is to complete this final push fully prepared for race day’s demands. It's strongly recommended to avoid scheduling the brick session directly before or after the long ride; instead, ensure you allow adequate rest between these sessions for optimal recovery.
Week 15-16
Goal: This week marks the beginning of the taper phase, where athletes will gradually reduce their training volume to promote recovery while maintaining intensity to stay sharp. As the taper progresses, training volume will continue to decrease, with the goal of being fully prepared for race day.
Week Fifteen Training Outline
Swim:
Frequency: 3 sessions per week
Distance: 1,500–2,500 meters per session, based on experience level
Focus: Dedicate one session to technique and form with drills and stroke refinement, around 1,500 meters. The second session should be a race-specific simulation, extending up to 2,500 meters. The third session will focus on endurance, also reaching between 2,000-2,500 meters, to build race-day stamina.
Bike:
Frequency: 2 sessions per week
Structure: One 75-minute ride with threshold work and one 150-minute aerobic ride.
Focus: Both rides should remain steady and aerobic. During the 150-minute ride, practice consistent fueling to sustain energy, aiming to feel as strong in the final 30 minutes as at the start. Use this ride to refine your race-day fueling strategies. If completing this longer ride within 8 days of race day, consider shortening it to 120 minutes to allow for optimal recovery.
Run:
Frequency: 2 sessions per week
Duration: 40–80 minutes per session
Focus: Include one shorter run with threshold efforts and one longer, entirely aerobic run with optional strides at the end. If completing this longer run within 8 days of race day, consider reducing it to 60 minutes.
Overall Focus:This week marks the start of your taper, with a slight reduction in volume for swims while maintaining intensity to stay sharp. Bike and run volume and frequency are decreased to allow for recovery, yet intensity is retained to keep muscles engaged. Proper fueling remains essential during this taper phase to ensure optimal energy levels and readiness for race day. Prioritize rest and recovery to arrive at the start line feeling fresh and prepared.
Week Sixteen Training Outline
Swim:
Frequency: 3 sessions per week
Distance: 500–1,800 meters per session, depending on experience level
Focus: Start the week with an 1,800-meter swim, gradually reducing volume as race day nears. Mid-week, complete a shorter workout of up to 1,200 meters with up to 400 meters (such as 4x100) at race intensity to stay sharp. On the day before the race, do a quick 500-meter swim, ideally at the swim venue, to familiarize yourself with the location and conditions.
Bike:
Frequency: 2 sessions per week
Structure: One 60-minute ride with short intervals at race pace and one 20–30 minute ride at low intensity with a few bursts at race pace.
Focus: Schedule the 60-minute ride earlier in the week, farther from race day. As race day approaches, keep the second ride of the week shorter, around 20–30 minutes, to maintain freshness.
Run:
Frequency: 2 sessions per week
Duration: 15–40 minutes per session
Focus: Include strides after both runs. Schedule the longer run earlier in the week, with the shorter run closer to race day to keep your legs fresh without overloading them.
Overall Focus:This week is the final taper leading into race day, assuming a Sunday race. Adjust the schedule if your race is on a different day. Take one day off this week, ideally on Thursday or Friday, but avoid resting the day before the race. As race day approaches, reduce the duration of sessions to prioritize rest and recovery. Completing the 500-meter swim at the race venue the day before will help you familiarize yourself with the location, ensuring you're comfortable and prepared for race conditions.
Additional Considerations:
Rest Days: Plan for at least one rest day per week, or more if needed. Rest days can include active recovery activities, like walking your dog or engaging in low-intensity physical movement outside of triathlon training. Alternatively, they can be complete physical rest days. Adjust rest days based on your personal schedule and energy levels to ensure you’re giving your body ample time to recover.
Strength and Mobility: Include a 20–30 minute strength and mobility session 1-2 times per week, focusing on injury prevention. The specific exercises can vary depending on your needs, but aim for a balanced routine that targets areas susceptible to strain. Regular strength and mobility work will help support your training and enhance overall performance.
Race Specific Nutrition: Use your training sessions to fine-tune your race-specific nutrition strategy. Develop both a fueling and hydration plan that meets your needs, and practice it during sessions that simulate race conditions to ensure it works effectively on race day.
Recovery: Prioritize sleep, nutrition, and hydration, especially during peak training periods and the taper phase. Proper recovery practices will help optimize your performance and ensure you’re rested and ready for race day.
It’s essential for athletes to consider their unique race, lifestyle, and training goals, tailoring the plan to suit their individual needs.
For detailed explanations of terms like "threshold" workouts or examples of suitable training sessions, athletes are encouraged to explore the additional resources available on the training page of Travelled Triathlete.
Disclaimer: This training plan is intended to help athletes prepare for the demands of race day; however, it makes no guarantees regarding race day outcomes. Athletes are encouraged to use this plan for informational purposes only and should adjust their training as needed based on individual circumstances.
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