Short Course Triathlon Training Plans
Whether you are looking to finish your first sprint or Olympic distance triathlon, improve your personal performance or compete in the USAT National Championships, choose from four different levels of short course triathlon training plans to help you attain your goals.
Each plan follows a 3:1 periodization schedule that involves three weeks of increasing volume or intensity followed by a recovery week. The plans vary according to the number of workouts per week, the amount of training hours, and the length of time spent working on the foundational base.
Choose your plan
As you compare the plans to find the right one for you, consider your past training volume, the amount of time you have to dedicate to training, and your goals. The Level 1 plan is appropriate for beginners aiming to finish their first triathlon. Levels 3 and 4 assume prior base training (at least four weeks) before beginning the plan. With any of the plans, you should be ready to handle the first week’s training volume before starting.
Level 1 |
Level 2 |
Level 3 |
Level 4 |
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Length of plan
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9 weeks
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13 weeks
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13 weeks
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13 weeks
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Swims, bikes, runs per week
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2, 2, 2
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3, 3, 3
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3, 3, 3
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4, 4, 4
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First week’s training hours
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5 ½
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7
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8
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10
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Average weekly training hours
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5 ½
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7
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7 ½
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9
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Peak volume training hours
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6 ½
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8 ½
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9
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11
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Total hours over all weeks
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48 ½
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91
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95
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114
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Periodization
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3:1
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3:1
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3:1
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3:1
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Base, build phases
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2, 1
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2, 1
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1, 2
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1, 2
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Plan details
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Cost
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$29*
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$59*
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$59*
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$59*
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Sunday race
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Saturday race
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*Price with coupon code found in the free training tips newsletter. Regular Training Peaks price: $79.
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