📆 Triathlon Training Planner
Allocate weekly training hours across swim, bike, run, and strength based on your race goal and experience level.
Max recommended for intermediate: 14 h
Total Volume
155 h
16 weeks (Base/Build/Peak/Taper)
Swim Volume
29.1 h total
Bike Volume
65.5 h total
Run Volume
36.4 h total
Weekly Breakdown
| Week | Hours | Swim | Bike | Run | Strength/Mobility |
|---|---|---|---|---|---|
| 1 | 7.0 h | 1.4 h | 3.1 h | 1.7 h | 0.7 h |
| 2 | 7.3 h | 1.5 h | 3.3 h | 1.8 h | 0.7 h |
| 3 | 7.6 h | 1.5 h | 3.4 h | 1.9 h | 0.8 h |
| 4 | 7.8 h | 1.6 h | 3.5 h | 2.0 h | 0.8 h |
| 5 | 8.1 h | 1.6 h | 3.7 h | 2.0 h | 0.8 h |
| 6 | 8.4 h | 1.7 h | 3.8 h | 2.1 h | 0.8 h |
| 7 | 8.5 h | 1.7 h | 3.8 h | 2.1 h | 0.9 h |
| 8 | 8.8 h | 1.8 h | 4.0 h | 2.2 h | 0.9 h |
| 9 | 9.2 h | 1.8 h | 4.1 h | 2.3 h | 0.9 h |
| 10 | 9.5 h | 1.9 h | 4.3 h | 2.4 h | 1.0 h |
| 11 | 9.9 h | 2.0 h | 4.4 h | 2.5 h | 1.0 h |
| 12 | 10.2 h | 2.0 h | 4.6 h | 2.5 h | 1.0 h |
| 13 | 12.0 h | 2.4 h | 5.4 h | 3.0 h | 1.2 h |
| 14 | 12.0 h | 2.4 h | 5.4 h | 3.0 h | 1.2 h |
| 15 | 12.0 h | 2.4 h | 5.4 h | 3.0 h | 1.2 h |
| 16 | 7.2 h | 1.4 h | 3.2 h | 1.8 h | 0.7 h |
How to Use This Calculator
Choose race & experience
Set baseline weekly volume expectations.
Enter available hours
Planner scales volume without exceeding recommended peak hours.
Review weekly distribution
Use swim/bike/run breakdown to schedule workouts around life commitments.
Adjust as needed
Modify hours for travel, illness, or key races localized on the schedule.
Formula
Phase Hours = Weekly Target Ă— Weeks in Phase
Discipline Hours = Weekly Hours Ă— Discipline Percentage
Phase progression: Base → Build → Peak → Taper
Volume scales up gradually, peaks, then tapers for race freshness. Discipline percentages mirror triathlon demands—bike heavy, balanced swim/run, and consistent strength work.
Training Plan Insights
Effective triathlon training balances endurance, intensity, and recovery. Use this plan as a template—layer in structured workouts like intervals, tempo rides, brick sessions, and recovery weeks.
Key Workouts
- Weekly long ride and long run (alternating focus).
- At least one brick session (bike + run) through build/peak phases.
- Threshold/VOâ‚‚ intervals for each discipline to maintain fitness.
Recovery & Monitoring
- Schedule recovery weeks every 3–4 weeks with 30% volume reduction.
- Track HRV, resting HR, and subjective fatigue to avoid overtraining.
- Incorporate mobility, sleep, and nutrition targets alongside volume.
Frequently Asked Questions
Can I shift hours between disciplines?
Yes. Increase time in your weakest sport and pull from strengths, but maintain a minimum dose for each to stay balanced.
How do I add intensity?
Layer intensity sessions (intervals, threshold) once a base is established. Keep only 2–3 hard workouts per week across disciplines.
What if I can’t hit suggested hours?
Consistency beats volume. Focus on key workouts (long ride/run, brick) and adjust expectations rather than cramming sessions.
Should I use power, pace, or heart rate?
Use all three when possible. Power for bike, pace for run, and heart rate ensures workouts sit in the intended zones.
Do I need a coach?
A coach helps fine-tune training, but this calculator gives you a starting point. Adjust based on feedback from your body and race goals.