Searching for a free triathlon training plan usually ends one of two ways: a "free trial" that wants your credit card, or a generic PDF that ignores your level, your schedule and your race date.
TriTrainer takes a different approach: you pick your distance (super sprint to Ironman), your level and your weekly availability, and a complete personalized plan lands in your inbox as a PDF. No account, no payment, no catch. Here is what's inside and why structure matters more than volume.
What a real training plan must include
Plenty of free spreadsheets list workouts. A training plan is something else — it organizes stress and recovery so you arrive fit and fresh on race day. Non-negotiables:
- ✓Periodization: Base, Build, Peak and Taper phases with clear objectives
- ✓All three sports plus brick (bike-to-run) sessions every week
- ✓Progressive weekly volume with recovery weeks every 3-4 weeks
- ✓Intensity zones (Z1-Z5) you can execute with heart rate or pace
- ✓Race nutrition strategy — the "fourth discipline" from 70.3 upward
- ✓A typical week you can realistically fit around work and family
Plan length and weekly hours by distance
| Distance | Plan length | Weekly hours | Sessions/week |
|---|---|---|---|
| Super sprint | 6-8 weeks | 3-4 h | 4 |
| Sprint | 8 weeks | 4-6 h | 4-5 |
| Olympic | 12 weeks | 5-8 h | 5-6 |
| Half Ironman (70.3) | 14-16 weeks | 6-12 h | 6 |
| Ironman | 20-24 weeks | 8-15 h | 6-7 |
A sample Build-phase week (Olympic plan)
- ✓Monday: rest or easy technique swim (30-45 min)
- ✓Tuesday: swim intervals — 10×100 m at threshold, 20 s rest (1 h)
- ✓Wednesday: bike intervals — 5×5 min at Z4, 2 min recovery (1 h 15)
- ✓Thursday: tempo run — 20 min at Z3 with warm-up and cool-down (50 min)
- ✓Friday: endurance swim 2,000 m + strength work (1 h 15)
- ✓Saturday: brick — 1 h bike with Z3 blocks, then 20-30 min progressive run
- ✓Sunday: long Z2 ride, practicing race nutrition (1 h 30 - 2 h 30)
Why free — and where the limits are
A structured fixed plan is exactly what most athletes need for their first one or two races at a distance. That is what we generate, and generating it costs us little — so it's free, and it stays yours as a PDF.
If you are an experienced athlete chasing a podium or a Kona slot, a human coach or an adaptive platform that reshapes your week from daily data is worth paying for. For everyone else: consistency on a solid plan beats sophistication you won't use.
How to get your plan
Choose your distance, level and weekly availability — the generator builds your periodized plan and emails you the full PDF in about 30 seconds. Print it, annotate it, follow it.
Frequently asked questions
Is the plan really free — no trial, no card?+
Yes. The complete personalized plan (sessions, phases, zones, nutrition, typical weeks) is generated free and emailed as a PDF. There is no credit card field anywhere in the process.
How many weeks do I need to train for each distance?+
Rule of thumb with a basic fitness background: sprint 8 weeks, Olympic 12 weeks, half Ironman 14-16 weeks, Ironman 20-24 weeks. Complete beginners should add 4 or more weeks of base building first.
Can I follow the plan with just a GPS watch?+
Yes. Every session gives a duration and an intensity zone. Any GPS watch (or a bike computer plus perceived effort) is enough to execute it. A power meter or lab test refines the zones but is not required.
What if I miss a week of training?+
Rejoin the plan where it currently is — never stack missed sessions. A lost week in Base or early Build has little impact. Protect the final three weeks (Peak and Taper) above everything else.
Your personalized plan in 30 seconds
Distance, level, availability: get your complete free program by email.
Get my free plan →