Coaching and plans
Triathlon plans for every distance.
From your first sprint triathlon to the long distance: plans from experienced coaches that bring swimming, cycling and running together in one week, and end on your race day.
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Every distance, from sprint to long
The catalogue has triathlon plans for the sprint, olympic, half and long distance. Most are written by Nils Goerke of NG TRNG, a former pro triathlete with eight starts in Hawaii, and sports scientist Laura-Sophie Usinger wrote four-week plans that align training with the menstrual cycle, for beginners and advanced athletes.
Your first triathlon has its own series: “my first sprint triathlon” takes you from base to build to peak.
- Sprint, olympic, half and long distance
- Plans for your first triathlon
- Duathlon, training camps and off-season
Base, build and peak
Most distances come as a series of twelve-week plans: base, build and peak. Peak plans include the taper and the race itself, and some include two or three races. Start the plan on a date, or let it end on your race day.
Before you commit, a plan shows its weeks, the hours and workouts per week across all three sports and its longest workout.
Duathlon, training camps and the off-season
Duathlon plans cover the short and the long distance, again from base to peak. For a training camp there are one- and two-week plans for the half and full distance, and a four-week plan for the off-season.
Three sports in one week
Your week shows every swim, ride, run and strength workout, with the time done and planned per sport and how the week splits into easy, moderate and hard training. Brick runs sit on the same day as the ride they follow.
Choose your preferred days per sport when you start a plan, and the preview shows conflicts with what you already have. Planned workouts go to your watch, and Progress predicts your finish time from sprint to long distance (without transitions).
- Preferred days per sport
- Time done and planned per sport
- Race predictions from sprint to long distance
A plan that adapts, if you want
Prefer a plan built around your own week? Adaptive planning plans swim, bike and run around your races and free days, checks them against how you feel, and suggests changes with a reason. You decide what changes.
Questions and answers
Which triathlon distances are there plans for?
Sprint, olympic, half and long distance, from base to peak, plus duathlon plans for the short and long distance, training camps and an off-season plan.
Do the plans include the race?
Yes. Peak plans include the taper and the race, and some include two or three races. You can set the plan to end on your race day.
Who writes the triathlon plans?
Most are by Nils Goerke of NG TRNG, a former pro triathlete with eight starts in Hawaii. Four-week plans that align training with the menstrual cycle come from sports scientist Laura-Sophie Usinger.
Are the triathlon plans included in the membership?
Yes. All triathlon and duathlon plans are part of the membership, together with adaptive planning, and you can try them free for 2 weeks.