Triathlon training plans — free, personalised

Swim.
Bike.
Run.

A complete plan — periodisation, heart-rate zones, bricks, nutrition — chosen for your distance and your level. Sent as a PDF.

Full plan generated in

00:00:30

Sprint → Olympic → 70.3→ Ironman ·Sprint → Olympic → 70.3→ Ironman ·Sprint → Olympic → 70.3→ Ironman ·Sprint → Olympic → 70.3→ Ironman ·

Distances
built for you

Pick the format that pushes you. The bar shows each discipline’s share of your race time.

▪ bike share of total time — that’s where races are won

The generator

Choose your triathlon goal

To customize your program

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100% free/No account/Full PDF by email/Nutrition included

In every plan

Periodisation: Base → Build → Peak → Taper, recovery weeks built in
Heart-rate zones: Z1–Z5 zones as % of your heart-rate reserve (Karvonen method): one target zone per session, and the formula to turn it into beats per minute
Bricks: Weekly bike-to-run bricks, T1/T2 transitions
Nutrition: 60–90g of carbs per hour, carb loading and race day in detail