How To Structure A Training Plan | Triathlon Training Explained

In this episode of triathlon training explained, we’re going to be explaining how you can create and design your own triathlon training plan.
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You can just wake up each day, and make it up as you go. But if you really want to increase your chances of success, then you really want to make sure you’re following a well planned and structured training programme.
However, without a coach, designing your own training plan for the entire season can be a little overwhelming. To help you out, we are going to break it all down, and give you some inside coaching tips.
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Watch more on GTN...
📹 5 Pre Season Fitness Tests For Baseline Fitness And Conditioning - gtn.io/5tests
📹 Your First Triathlon - GTN's Ultimate Guide - gtn.io/1sttriathlonplaylist
Music: Epidemic Sound
Closing Circles - Lonov
Disco Trouble - Barbatula
Groovier Things - Senchi
Tide - Jones Meadow
Photos: © Triathlon / Getty Images
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[@gtn]

Do you stick to a training plan? Let us know in the comments below!

[@lisapet160]

Yes. Having 3-4 training plans: running/skiing for cold season, cycling for warm, swimming for hot. Committing some overlaps by doing more than one discipline in a single week.

[@journeywithdavidh]

what is the name of the tool you use in this vdeo to keep track of how much you sleep and excercise?

[@kieranbrost4567]

@Global Triathlon Network, I am going to makes training plan with some help, but I don’t know how much rest I should have. I’m 14 and planning on doing a spring triathlon in June but I have volleyball and or soccer every Sunday, Monday, Tuesday and Wednesday. Me and my dad have an indoor trainer and a local pool. Any tips?

[@andylanegra-thoughtsfromth7451]

Yes, my coaches have me training about 5-6 times a week. Swimming, running, strength training, and biking. The variations change every week

[@mattbrilly]

David Hahn TrainingPeaks 👍🏻

[@bobwassel3369]

60 years old, college swimmer, did some sprint distances at mid life (40). Now the kids are gone, I make more money now than ever (that I could have used 20 years ago), and let's just say I named my bike Zoloft. I am exploring what it would take to complete an Ironman race. Complete, in my case, means more than survive. It simply means when I line up I am reasonably sure I can complete the race barring unforeseen events like crashes, mechanical issues, weather etc. So here goes. And thanks to the great people at GTN for breaking the process down into easy to digest segments. (Picture is 47 yoa so don't get too excited)

[@richarddurkee4617]

I hope it goes well for you!

[@hollywoodbb]

That’s awesome!! Love the bike name lol. Any updates?

[@tylermorales9043]

4:15 Design starts

[@kellyfontes7757]

The real MVP

[@MrPAROBI]

Love how it’s the Scottish guy in the clip of doing what ever you want going to the pub for a pint

[@SamuelTLowen]

LOVE the classic 'Rainbow 5 metre swim certificate' on display!

[@bd4945]

A 10 day split is more suitable for normal people. 3 x 10 day blocks and a 5 day recovery week. You would need a longer prep time for a race , however your training will be more consistent due to being able to move days around due to real world problems. In that 10 day block you can do a long bike and run with a brick session. Then add in your intense sessions and 3 swims . Also allows time for strength work. Everyone gets hung up on a weekly split .

[@gracefuizzotto4072]

Love this comment!!!

[@louistri3]

This video is so great! Can you go in depth about the 4 phases of the periodization? maybe one video each

[@aubinmutzig8042]

or any other engagement ** Showing Fraser going to the pub ** :D

[@landerclaude8819]

Bravo! Quel courage! ta vidéo est super touchante! Biz Claude

[@rivaze]

love what you are going with this chanel 😍

[@gregjohanessen5707]

bit suss Adil

[@nancysmith9487]

Thanks yous for sharing your inspiration... how someone might structure there work out plan

[@lennyvalentinoSchiaretti_lvs]

Hi, thanks for your video! I think the city where you live and the kind of job you have, both of them change a lot you plans. A good tip is to use all the wasted moments of the day (for instance commuting to work...) not as a moment full of laziness but as an opportunity to train. For instance by running to the office! Same with the bike. It is important also to buy rollers to train at home during winter time. I am studying The triathlete's bible by Joe Friel and -unfortunately!!!- if you wanna do an IM (not the half) you have, during the phases Base and Build, to train for a big amount of hours (18 but even 22) pro week. Which sounds a lot but a good plan can help us to reach the goal!

[@jamesbyrne181]

Thanks for the beginner training plan guys! LOL

[@Davidmorgangolf]

Great video, how would you suggest structuring a plan with 10 weeks between 2 Ironman events? (The 10 weeks in between I mean)

[@elclaudiosanchez]

do a sprint distance every day in the gym.

[@TrackCyclingLviv]

I have a training plan, created one by myself using "Triathlete's training bible" .My first 70.3 race is quite far away (in September), so now I have to do aerobic workouts mostly. But (unfortunately?) my love to cycling brakes this plan a bit, because local cycling races start just at the end of spring, which means anaerobic efforts a bit earlier..)

[@Anigmus_]

How’d it go

[@truth-Hurts375]

Remember this....Good runners are good cyclist...Good cyclists cant run...fokus on your run !!

[@seanmcintyre5612]

Hi GTN Have you got any tips on a tranning plan for an Olimpic distance triathlon.

[@markankone9362]

This is 💪😎

[@levbobrov1398]

How would you incorporate daily bike commute into this plan? Mine is not long enough to be a good training session (10k), but roundtrip is long enough to be not exactly a "rest". I can, obviously make the commute longer, for a training session, but I can't make them shorter...

[@ninomariogatti]

Great video. I also use training peaks and plan using the atp function. How do you increase the workload for 3 progressive weeks then a rest week if your already training with all the time you have available? Do you add and extra early morning run to get a bit more tss? Using the example in this video how can you add more tss? Thank you. Great work guys

[@joshuadowling344]

what app do you use for training schedule?

[@MikeRaymond91]

What would your recommendations be in regards to incorporating some strength sessions in there? How often? Which muscle groups? How much rest / recovery? Thanks.

[@tobyjones1021]

Just do it

[@nikesb422]

I’ve heard doing 1 day of strength training a week is good. Mainly compound full body exercises

[@helioalmeida8217]

@@nikesb422 I swim and do myself 1 to 2 days/week strength full body training. If you really want to avoid any hypertrophy, I believe once a week is good (tho you will take much more time to evolve in your strength training and it can easily get boring and/or frustrating.

[@hmannn]

what app or website it that you use for the training plans

[@markavogler]

I dream of a 130ctl!!!

[@sophiehobbs4842]

Does anyone have any tips on how to get better on road cycling when living in a city with no rural roads around. I can’t go fast as I am always being stopped behind busses and there aren’t many cycle paths either. I’m also quite anxious due to the amount of cars on the road. How would you recommend improving .

[@stephenmitchell2600]

If you mean fitter/stronger on the bike, then indoor trainer and structured training on trainerroad or zwift. I do a lot of bike/run bricks from the indoor trainer to the treadmill. But if you mean bike handling skills, then I'm afraid you need ride!

[@LPisg]

So im unfit (im realistic about that :D), my wive and i got into cycling last year and decided to give triathlon a try next year...we have two sprint events in mind for next year (around May and July) but we also wanna do a half Marathon in october? Is that too much?

[@mustaphab.1190]

Doable, no worries

[@danielwilson3184]

Guy and the right reminds me of the mechanic in wheeler dealers, swear your related

[@emilyburgin3248]

Do you have any tips for getting motion sickness when swimming? I think its due to the head movment to the side but i use ear plugs and anti sickness tablets an atill start to get queezy around 800m and after 1000m have to jump out an throw up

[@voodoochild3859]

Emily Burgin me too.

[@na-dk9vm]

Can anyone help ? Where can I get a triathlon programme with strength training included in it ?? Any programme I've seen only shows what to do when it comes to swim bike run, but no strength training . Where can I get a programme with all, broken down into what day to do it ??

[@vg3222]

Hi, I am also looking for this,. Any luck?

[@gourami7]

Jeez 18 hours a week for AGer !

[@THX-wc2jo]

18 hours a week?!? How about us mere mortals?? Can you break down a more basic 8 - 10 hour/week plan for Olympic tri training?

[@hisomeone8276]

1-2 mile warmup, dynamic stretching, and 3-5 miles on an average day depending on where you're at rn. Pick one day a week to go a longer distance (if you normally go 3 miles go 4 or 5, if you normally do 5 go 7 etc.). Pick another day for interval training (ex. 4 half miles at 3 minutes each). And of course you're gonna wanna alternate between swimming, biking, and running week by week, day by day, or even in the same day depending on how much time you have.

[@THX-wc2jo]

@@hisomeone8276 Hi thanks - yes that's pretty much what I'm doing - 2X runs per week, 2X swims, 1 Cycle. If I'm feeling motivated a brick cycle+run so I get 2X cycle per week. And one day weight training. So 5-6 days per week. But I'd love a specific breakdown with precise workouts! ie. 'Here's a 12-week training plan for Olympic distance triathlon' GTN help us! :)

[@kidscharles]

I think you should show a more basic training plan

[@hmannn]

where can I find a 70.3 tri plan

[@1989srjones]

Do pros use that 3 weeks of training then 1 rest week structure? Or do higher level athletes require less frequent rest weeks?

[@markthrelfall3577]

Normally between 3-4, and then a recovery week. So 4 good weeks of training, followed by an easier one. Obviously it really does vary from athlete to athlete, but it's a common method

[@HughesElites]

Contrary to popular belief, the pro's are human too ;) They need to "rest" just as much as we do, even if resting for them is (ie.) an easy 10 mile run. It's all relative to the adapted training load

[@paulcartridge845]

I am following the trainerroad program for Olympic distance. It gives you 3 options, low volume, mid volume and high volume depending on your available time and how fast you can recover. I chose the mid volume as I am now over 50 so need a bit more recovery. This saves me from designing the plan and it adjusts with your ftp. It was only $129 or about £2 per week which I think is good value. I can't afford £50 per month for a coach😓.

[@cyclingaddict7187]

Trainerroad is amazing, however you can also use zwift or sufferfest

[@Michael-yz4mc]

What training diary is that ??

[@milesfish6425]

#globaltriathlonnetwork if my aim is to complete an IM (Bolton 2019) do I need to do intense sessions or do I just keep building my duration/endurance? Miles

[@nickharris7184]

So 2 years later did you get the IM done? 👏

[@Cookefan59]

What happened to the Irish guy? He’s no longer on the channel. Really like his approach.

[@johnjallen]

Is there any science in this or just guess work?

[@alanhill6852]

How to structure a training program for a Kona Podium athlete.....

[@louiserichardson6147]

Where was the recovery or rest in that!

[@ZOB4]

You're demo athlete doing 1000+ TSS is savage.

[@TheDomLouis]

Maybe why the athlete podiumed at Kona??

[@Duc2B]

Training Plan Start @4:12

[@Hillzy96]

This isn't for appropriate for someone looking for a plan

[@triathlon_style]

Please sub in Greece tks

[@michaelquintana5897]

eat your onions

[@mikep1106]

The for 5+ minutes you essentially reiterated the same things over and one over...please get on with useful information! stop rambling!