How to Choose a Triathlon Training Plan

Choosing a triathlon training plan is your first real decision after signing up for a race. Get it right, and you arrive at the start line fit and confident. Get it wrong, and you'll either burn out or underperform. Why it matters: The wrong plan doesn't just slow you down—it can injure you or make you hate the sport before you've really started.

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What Questions Should You Ask Before Choosing?#

Before comparing plans, answer these five honestly:

1. What distance are you training for?#

A sprint triathlon training plan looks nothing like an Ironman training program. Start here.

2. How many hours can you actually train?#

Not how many you'd like. How many you can consistently deliver. Include commute to the pool and setup time. Most athletes overestimate their available hours by 30%.

3. What's your current fitness level?#

• True beginner — Need longer base phases and technique work
• Single-sport athlete — Strong in one discipline, need targeted development elsewhere
• Experienced triathlete — Can handle aggressive loads and specific work

4. What's your limiter?#

Most triathletes have one discipline holding them back.

• Weak swimmer? You need technique-focused sessions.
• Struggling on the run? Brick workouts become critical.
• No bike power? Structured intervals matter more than long rides.

5. What's your budget?#

Why it matters: Honest answers here prevent choosing a plan that looks good on paper but collapses in practice.

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What Are the Different Types of Training Plans?#

Free PDF Plans#

Cost: $0 Best for: Testing whether triathlon is for you. Where to find them:

• 220 Triathlon — Free plans for all distances from sprint to Ironman
• MyProCoach — Beginner, intermediate, and advanced PDFs

The catch: No support when life interferes. And it will.

Paid Static Plans#

Cost: $50-150 one-time Best for: Self-motivated athletes who want quality without ongoing costs. Where to find them:

• TrainingPeaks Marketplace — Plans from certified coaches
• 80/20 Endurance — Science-backed polarized training plans

The catch: Still one-size-fits-all. Can't adapt to your actual week.

AI Adaptive Apps#

Cost: $10-30/month Best for: Athletes who want personalization without coaching prices. Options to consider:

• TrainerRoad — Strong on cycling, includes tri plans ($24.99/month)
• TriDot — AI-optimized triathlon training
• TRIQ — Real-time adaptive scheduling

Miss a workout? The plan reshuffles. Crush a key session? Intensity increases. Learn how adaptive training actually works. The catch: Quality varies. Some are smart. Others just move workouts around. What AI can't do: Watch your swim stroke. Assess injury risk. Provide race-day support. For technique and complex situations, you still need human eyes.

Personal Coaching#

Cost: $150-400+/month Best for: Athletes chasing specific goals or who need accountability. Where to find coaches:

• USA Triathlon Coach Finder — Certified coaches directory
• TrainingPeaks Coach Match — Browse coach profiles and specialties

The catch: Expensive. Coach quality varies as much as plan quality. See our AI coach vs human coach comparison for details.

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Should You Choose Free or Paid?#

Choose free if:

• You're testing whether triathlon is for you
• You have endurance experience
• Budget is the primary constraint

Choose paid if:

• This is a goal race
• Your schedule is unpredictable
• You want workouts that make sense, not just fill time

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What Makes a Good Triathlon Training Plan?#

Look for these seven elements:

1. Periodization — Distinct phases (base, build, peak, taper)
2. Progressive overload — Gradual increases, not sudden jumps
3. Recovery weeks — Built-in every 3-4 weeks
4. Race specificity — Workouts that mirror race demands
5. Flexibility protocols — Guidelines for when life interferes
6. Brick workouts — Combined bike-to-run sessions
7. Clear intensity guidance — You know exactly how hard each workout should feel

Why it matters: A plan missing these elements will either undertrain you or break you.

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How Do You Spot a Bad Training Plan?#

Volume Red Flags#

• Week-over-week increases exceeding 10%
• No recovery weeks
• Every session is "hard"

Structure Red Flags#

• Every week looks identical
• No explanation of workout purpose
• Workouts don't build toward race demands

Recovery Red Flags#

• No guidance for returning from illness
• Expectation of perfect adherence regardless of life
• No protocols for high-stress weeks

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What Are the Most Common Training Plan Mistakes?#

Mistake 1: Copying someone else's plan#

That 15-hour-per-week Instagram athlete has been doing this for years. Their plan won't work for your first season.

Mistake 2: Choosing based on aspirational time#

Consistently completing 6 hours beats inconsistently attempting 10.

Mistake 3: Only training your strengths#

Former runners pile on run volume. Former cyclists crush bike workouts. Both neglect their actual limiter.

Mistake 4: Ignoring life stress#

Job chaos, family demands, and poor sleep all count as training stress.

Mistake 5: Not knowing when to bail#

If you're consistently failing workouts for 3+ weeks, the plan isn't working. Switch approaches. Why it matters: These mistakes are why first-time triathletes either don't finish or quit the sport.

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How Do You Actually Decide?#

Use this decision tree: If you're a true beginner with under 6 hours/week: → Start with a free beginner sprint plan. Upgrade after you finish your first race. If you're a beginner with 6-10 hours/week: → AI adaptive app. The flexibility handles life interruptions better than static plans. If you're experienced and chasing a PR: → AI adaptive app with specific race-distance focus. Or coaching if budget allows. If you have injury history or complex constraints: → Human coach. You need someone who can assess risk and modify safely. If you just want to finish a 70.3 or Ironman: → AI adaptive app with 12+ weeks of lead time. The volume is high enough that adaptability matters. If you're competitive and budget isn't constrained: → Human coach for technique and strategy. Supplement with AI for daily execution.

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Frequently Asked Questions#

How many hours per week do you need to train for a triathlon?#

Sprint triathlons require 4-6 hours weekly. Olympic needs 6-8 hours. 70.3 demands 8-12 hours. Full Ironman requires 12-20 hours. These assume existing fitness—add time if starting from zero.

Should I hire a coach or use an app?#

Apps work for self-motivated athletes who can execute independently. Coaches excel when you need accountability, technique correction, or race-day presence. Most athletes don't need coaching for their first few races.

What if I miss workouts?#

AI-adaptive plans reschedule automatically. Static plans require judgment calls. In general: skip the easy stuff, protect the key sessions, and don't try to "make up" missed volume.

Is 12 weeks enough to train for a triathlon?#

For a sprint, yes. For Olympic, it's tight but doable with fitness base. For 70.3 or Ironman, you need 16-24+ weeks minimum.

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Your Next Step#

The best plan is one you can actually follow. Guava Tri builds your triathlon training schedule around your real life—adjusting when work explodes, sleep suffers, or you crush a workout. It's coaching-level guidance at app pricing. Build your personalized plan →