All Our Triathlon Training Plans

Why follow a triathlon training plan?

Following a triathlon training plan has many benefits for athletes, whether they are beginners or experienced. Here are some key reasons why a structured training plan is essential:

• Performance Optimization: A well-designed training plan allows you to develop the three disciplines (swimming, cycling, running) in a balanced way. This helps to improve general fitness while working on specific aspects such as endurance, speed, and technique.


• Physical and Mental Preparation: A plan helps you gradually prepare for the physical and mental challenges that a triathlon represents. By following a program, you avoid injuries due to overload or lack of training. In addition, it mentally prepares you to manage the variety and duration of the event.


• Measurable Progress: With a structured plan, you can track your progress over time. This allows you to adjust your training if necessary, identify your weak points, and work on them in a targeted way.


• Time Management: A training plan helps you organize your sessions according to your schedule. This allows you to maximize the effectiveness of your training sessions and better manage your time, especially if you have a busy professional or family life.


• Reduced Risk of Injury: By planning rest and recovery periods, a training plan helps prevent injuries. Overtraining or lack of recovery can lead to serious injuries, but a well-balanced plan incorporates the rest days necessary for muscle and mental recovery.


• Increased Self-Confidence: A progressive training plan gives you a clear goal and steps to achieve. As you reach these goals, your confidence in your abilities improves, which is crucial for race day.


• Success on Race Day: A well-structured plan will allow you to better manage the different stages of the competition, both physically and strategically. You will be better prepared to manage fatigue, nutrition, and race pace.


• Scientific and Technical Approach: Triathlon training plans are often based on scientific principles, which guarantees an effective and measurable approach. Integrating technique into each discipline allows you to optimize your movement economy and improve your overall performance.

Why choose one of our training plans?

Having a busy professional life, family fun, and a social life are not out of reach when you are training for a Triathlon. Yes, you will spend a considerable amount of time training, but using one of our specially designed plans will allow you to maximize your training time and minimize disruption to the rest of your life.
It is possible to balance your life when training for long-distance events, and we have created our programs with this in mind. Our low-volume programs never exceed 15 hours per week, even during peak volume, and we always strive to keep weekday sessions under 90 minutes to ensure that you are still able to fit in all your other commitments.

With the integration of rest and recovery periods as well as key objectives for each week of your plan, you will be able to show up at the start line well-trained, ready to race, and in top shape!

Whatever your level, abilities, goal, and time available, we have a triathlon training plan for you. From beginner to advanced, from sprint to Ironman, whether you want to improve your swimming, cycling, or running, or all three triathlon disciplines, we have everything covered.

We focus on three essential points.
We do not believe in shortcuts or tricks; we develop our programs using proven methods to allow you to arrive at the start line in the best possible shape. Our objective is:

• 1. To develop your endurance
• 2. To develop your skills
• 3. To optimize your training time

How do we develop your endurance?

All our programs include targeted aerobic training sessions that improve your fitness over time to allow your body to adapt at a reasonable pace.

Why do we develop your technique?

You can have all the endurance in the world, but if you don't have good swimming technique, cycling efficiency, or running form, you will waste all that hard-earned fitness.

How do we optimize your time?

By designing our programs to include targeted and effective sessions, we can help you improve your fitness in a minimum amount of time.

How to properly structure a Triathlon training plan?

Structuring a triathlon training program requires taking into account several key elements to ensure complete, balanced, and progressive preparation. Here is how to properly organize your program, depending on your level, your goals, and the type of triathlon you are considering (Sprint, M, L, Ironman, etc.).

1. Assessment of your starting level
Before you begin, it is important to assess your current level in the three disciplines:

Swimming: How many meters can you swim without stopping? What is your time over a specific distance?
Cycling: What is your maximum distance or average time for a ride at a moderate intensity?
Running: What is your average speed over a 5 or 10 km run?
Goals: Define your race goal (finish, get a certain time, or qualify). This will guide the intensity of your training.

2. Training Periodization
A triathlon training program is generally divided into several phases. Each of these phases has a specific objective:

• General preparation phase (8 to 12 weeks)
• Specific phase (4 to 6 weeks)
• Pre-competition phase (2 to 4 weeks)
• Recovery phase

3. Weekly Structure
A typical program for a triathlon can include 4 to 6 sessions per week. Here is an example of a weekly structure for an intermediate triathlete:

Example of a program for an Olympic distance triathlon (M):

Monday: Rest or active recovery (light cycling or gentle swimming)
Tuesday: Intensive cycling session (2h of intervals or hills) + Strength training session
Wednesday: Swimming technique and endurance (e.g., 2000m with sets)
Thursday: Long endurance running (10-12 km at a comfortable pace)
Friday: Cycling + running brick session (1h of cycling + 20-30 min of running)
Saturday: Swimming session with intervals (1h, with sprints or high-intensity sets)
Sunday: Long bike ride (3-4h at a moderate intensity)

Adjustment according to your level:
If you are a beginner, start with shorter sessions and a lower volume.
If you are more advanced, you can include specific workouts with intervals or high-intensity sessions (HIIT).

4. Distribution of training between disciplines
One of the keys to a good program is not to neglect one discipline for the others. The majority of triathletes generally spend more time on cycling and running training, but if you are weak in one of the disciplines, you can adjust the sessions to work on it better.

Swimming: To make good progress, you can start with 2 to 3 sessions per week. It is essential to work on technique and progressively increase the volume.
Cycling: 2 to 3 sessions per week, including long sessions, intervals, and rides on varied terrain.
Running: 2 to 3 sessions per week, combining long runs, fast runs, and transition work (bricks).
5. Transition sessions (bricks)
"Bricks" are workouts where you chain two disciplines in a row. For example, a cycling session followed immediately by a run. This allows you to get used to the transition between these two disciplines, especially the feeling of heavy legs after a cycling effort. This should be integrated once or twice a week, as the competition approaches.

6. Recovery and nutrition
Recovery: Integrate rest days and active recovery sessions. This is crucial to allow your body to regenerate and avoid overtraining.
Nutrition: Nutrition plays a key role in your performance. Make sure you hydrate well and eat a balanced diet. During intensive training, increase your carbohydrate intake to provide the necessary energy. Also, learn to test your race day nutrition (gels, energy drinks, etc.) during your long sessions.

7. Listen to your body
Flexibility is important. If you feel tired or in pain, adjust your training plan. Injuries can result from overtraining, so listen to your feelings and give yourself extra rest days if necessary.

How to train the week before the race?

The week leading up to a triathlon competition is crucial for preparing both the body and the mind. The main goal is to arrive on race day well-rested, without overtraining, but also sufficiently prepared to perform.
Here is a guide for training the week before a triathlon competition, with a focus on moderate intensity, recovery, and mental preparation.

Key points for the week before the competition:

Maintain moderate intensity: You must maintain your fitness level, but avoid going too fast so as not to arrive tired on race day.
Get enough rest: The goal is to allow your body to recover while maintaining light activity to keep your muscles active.
Hydrate and manage nutrition: Make sure you drink enough water and eat a diet rich in carbohydrates and proteins in the days leading up to the competition.
Prepare mentally: Review your race strategy, your transitions, and prepare to manage the different stages of the event calmly and methodically.
Reduce stress: The last week is a key time to stay calm. Avoid adding unnecessary stress, rest, and focus on managing your energy.

This approach allows you to stay in shape while preserving your energy for race day, so that you are at your peak performance during the competition.