Training Plans
International Training Plans
Training Plans in Kilometers(KM) and Meters(m) for International Athletes
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Ultra Distance Triathlon (km)
Suitable for Iron distance races]
37 Week Training Plan
2.4 Mile Swim
112 Mile Bike
26.2 Mile Run -
Ultra Distance Triathlon & Off Season Training Bundle (km)
2.4 Mile Swim
112 Mile Bike
26.2 Mile Run -
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Long Course Triathlon & Off Season Training Bundle (km)
[Suitable for Half Iron distance or Long Course races]
1.2 Mile Swim
56 Mile Bike
13.1 Mile Run -
Off-Season Triathlon Training (km)
10 Week Triathlon Specific Strength Training and Endurance Maintenance Program
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Olympic Distance Triathlon (km)
14 Week Training Plan
0.93 Mile (1.5K) Swim
24.8 Mile (40K) Bike
6.2 Mile (10K) Run
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Non-Competitive Triathlon Maintenance Plan (km)
3 Week Rotational Training Calendar for Continued Triathlon Fitness
Swim workouts are between 1600 and 2500 meters
Bike workouts are approximately 1 hour on stationary bikes and upward of 90 minutes outdoors (40 - 70 km).
Run workouts are a mix of 1 hour treadmill routines and outdoor runs (5 to 13 km).