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Triathlon Training

A swim, bike and run build from choosing a first race and baseline tests to bricks, transitions, aero riding, race morning and middle or full distance blocks.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Triathlon Training, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

203

Starter tasks

🏋️ Fitness & Sport

Triathlon Training

Balancing swim, bike and run training for sprint, Olympic, middle or full distance triathlons, including transitions and race-day logistics.

  1. Choosing your first triathlon distance and race
  2. Swim, bike and run baseline tests
  3. Weekly training hours you can sustain
  4. Pre-season health check before a first triathlon
  5. Triathlon club, coach or self-coached plan
  6. Triathlon federation membership and race licence
  7. Race-legal bike and helmet check
  8. Essential triathlon kit list on a budget
  9. Weekly schedule balancing swim, bike and run
  10. Triathlon season plan from base to race
  11. Weekly triathlon training review
  12. Three-sport training log
  13. Twice-weekly swim sessions with a set purpose
  14. Weekly long ride for triathlon endurance
  15. Weekly long run within a triathlon week
  16. Midweek brick session
  17. Strength and mobility for triathletes
  18. Bike care between turbo and road rides
  19. Wetsuit and swim kit care routine
  20. Triathlon race rules and common penalties
  21. Wetsuit removal for a fast T1
  22. Transition layout and racking rehearsal
  23. Flying mount and dismount practice
  24. The first two kilometres off the bike
  25. Holding the aero position for race distance
  26. Drinking and eating on the bike in aero
  27. Pacing plan across swim, bike and run
  28. Clip-on aero bars or a dedicated triathlon bike
  29. Professional bike fit for the triathlon position
  30. Wetsuit choice, buy, rent or swimskin
  31. Rebalancing hours toward your weakest discipline
  32. Cutting transition times from race splits
  33. Race wheels and tyre choice for your course
  34. Pre-race course reconnaissance
  35. Duathlon or aquathlon as a tune-up race
  36. Race week plan for a sprint or Olympic triathlon
  37. Race morning transition checklist
  38. Travelling to an away triathlon with a bike
  39. Post-race splits debrief
  40. Taper for a middle or full distance triathlon
  41. Runner crossing over to triathlon
  42. Cyclist crossing over to triathlon
  43. Weak swimmer's path to the race swim distance
  44. Triathlon training on eight hours a week around family
  45. Triathlon relay team with friends
  46. Triathlon off-season and winter base
  47. Middle distance triathlon build
  48. Full distance triathlon build
  49. Chasing an age-group championship slot
  50. Heat preparation for a hot-weather triathlon

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Choosing your first triathlon distance and race

Sprint (750 m swim, 20 km bike, 5 km run), Olympic, middle and full distance races ask for very different weeks, from five hours of training to fifteen. Picking the distance and a specific race first fixes the length of the build, the swim venue (pool, lake or sea) and whether you need a wetsuit, so every later decision has a date to work back from.

First tasks

  • List four triathlons falling four to nine months from today
  • Compare their swim venue, distance and bike course profile
  • Enter the chosen race and save the confirmation email
  • Count back from race day and mark the build start date

Swim, bike and run baseline tests

Three short tests, a 400 m swim time trial, a 20 minute bike effort and a 5 km run, give you a starting number in each sport and show which one is furthest behind. They also set the paces and heart rate or power numbers every later session uses, so a plan built without them is guesswork.

First tasks

  • Book a pool lane slot for a 400 m swim time trial
  • Ride a 20 minute bike test after a 15 minute warm-up
  • Run a 5 km time trial on a flat measured route
  • Write the three results and test conditions in your log
  • Repeat the three tests to measure progress @recurring(quarterly)

Weekly training hours you can sustain

Most age-groupers struggle with triathlon on the calendar, not the course, because three sports need more hours than one and plans assume weeks that do not exist. Mapping a normal fortnight of work, family and sleep shows the real number of training hours available, which then decides the race distance and the plan you can follow.

First tasks

  • Write down every fixed commitment for the next two weeks
  • Mark the slots that are free every week, not just this one
  • Check public lane swim times against those free slots
  • Agree a weekly hours total and a minimum week with your household

Make it yours.

Install Triathlon Training, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.