One size doesn't fit all when it comes to training plans. Our instantly downloadable TRIplans are highly individual; based around the goals, ability and schedule of the athlete. Unlike other generic 'Marathon', 'Ironman' or 'Sprint Triathlon' plans which you can buy off the shelf, all of our TRIplans are entirely focussed on you - the athlete. This means you can be sure that you are training efficiently and effectively all of the time. Find the right plan for you below...

What can you expect from our TRIplans?

Tri Training Harder’s TRIplans are 12 weeks (Sprint), 20 weeks (Olympic/Standard), 24 weeks (Middle) and 32 weeks (Long Course/Ironman). Each plan is tailored for the race distance with the appropriate amount of technical, base, endurance, speed and race-preparation work dependant on how close your event is.

Designed for variations in ability within swim, bike and run.

What makes our TRIplans stand apart from other generic 'one size fits all' plans is that we take into consideration that you might be stronger in certain disciplines than others, for example you may be an exceptional level runner and a poor swimmer. In this case the schedule would include beginner-level swim sessions alongside run sessions designed for a very well conditioned athlete.

Designed for variations in your weekly time available to swim, bike and run.

Not only can you stipulate your ability level in each discipline, you can also choose how many sessions per week of that discipline you have the time for during a week.

For instance, if you could only get to a pool twice a week yet had time for 5 bike sessions and 3 run sessions, this would also be accounted for in the plan you download!

Designed to change over time.

We are expecting you to improve your ability with time. We are also ready for the fact that your weekly work/family schedule may change. Not a problem. You only have to download one phase at a time, which means that at the end of each phase you can re-assess your situation and make adjustments in your next download if necessary.

Swim Plans

Tri Training Harder’s swim plans are carefully structured around the training phases, the ability of the athlete and their individual time constraints. Sessions you can expect include Technique Sessions, CSS Threshold Sessions, Endurance Sessions, Speed Sessions and Open Water Swims.

You will need a swimming pool (either 25m or 50m) and somewhere that you can safely swim in open water. We would highly recommend flippers (fins), paddles and a Finis Tempo Trainer which you can purchase here as a bundle to get the most out of the sessions.

Bike Plans

Tri Training Harder’s cycling plans are carefully structured around the training phases, the ability of the athlete and their individual time constraints. Sessions you can expect include Base Rides, Endurance Rides, Threshold Rides, Hill Repeat Sessions and Interval Sessions.

You will need a bike and a watch. Our plans are suitable for athletes who train both with and without power or heart rate monitors.

Run Plans

Tri Training Harder’s running plans are carefully structured around the training phases, the ability of the athlete and their individual time constraints. Sessions you can expect include Base Runs, Threshold Runs, Hill Repeat Sessions, Track Sessions and Fartlek Sessions.

You will need access to safe roads or trails to run on, some trainers and a watch. A 400m running track is beneficial but not absolutely necessary. Like our swim and bike plans, the run plans are also suitable for athletes who train both with and without heart rate monitors.

Below is a list of some of the more popular triathlon races in the UK and Europe in 2015, with the starting dates of each training phase. Can't find your race? Use the table at the top to remind yourself how many weeks are in each phase for each race distance so you can work it out for yourself. Any questions please contact coaching@tritrainingharder.com and we will be more than happy to help you!


Length of Base Phase Length of Build Phase Length of Comp Phase
IRONMAN® Distance 8 weeks 16 weeks 8 weeks
IRONMAN® 70.3® Distance 8 weeks 12 weeks 4 weeks
Olympic (Standard) Distance 8 weeks 8 weeks 4 weeks
Sprint Distance 4 weeks 4 weeks 4 weeks


      Partnered IRONMAN® UK events

  • Get plan
  • Start of Base Phase Start of Build Phase Start of Comp Phase Event Date
    IRONMAN® UK 05/12/16 30/01/17 22/05/17 16/07/17
    IRONMAN® 70.3® Staffordshire 02/01/17 27/02/17 22/05/17 18/06/17
    IRONMAN® 70.3® Exmoor (Wimbleball) 09/01/17 06/03/17 29/05/17 25/06/17
    IRONMAN® 70.3® Dublin 06/03/17 01/05/17 24/07/17 20/08/17
    IRONMAN® 70.3® Weymouth 03/04/17 29/05/17 21/08/17 17/09/17
    IRONMAN® WALES 30/01/17 27/03/17 17/07/17 10/09/17


          Other European IRONMAN® events

  • Get plan
  • Start of Base Phase Start of Build Phase Start of Comp Phase Event Date
    IRONMAN® Lanzarote 10/10/16 05/12/17 27/03/17 20/05/17
    IRONMAN® Nice 14/11/16 09/01/17 01/05/17 25/06/17
    IRONMAN® Austria 21/11/16 16/01/17 08/05/17 02/07/17
    IRONMAN® Frankfurt 28/11/16 23/01/17 15/05/17 09/07/17
    IRONMAN® Zurich 19/12/16 13/02/17 05/06/17 30/07/17


          Other European IRONMAN® 70.3 Events

  • Get plan
  • Start of Base Phase Start of Build Phase Start of Comp Phase Event Date
    IRONMAN® 70.3 Mallorca 28/11/16 23/01/17 17/04/17 13/05/17
    IRONMAN® 70.3 Barcelona 05/12/16 30/01/17 24/04/17 21/05/17


          ITU and ETU Olympic Distance Qualifiers

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  • Start of Base Phase Start of Build Phase Start of Comp Phase Event Date
    Deva Triathlon (ITU) 16/01/17 13/03/17 08/05/17 04/06/17
    Ripon Triathlon (ITU) 13/02/17 10/04/17 05/06/17 01/07/17
    Arundel Triathlon (ITU) 27/02/17 24/04/17 19/06/17 16/07/17
    Castle Howard Triathlon (ETU) 06/03/17 01/05/17 26/06/17 22/07/17
    Anglian Water Triathlon (ETU) 20/03/17 15/05/17 10/07/17 06/08/17
    Bala Standard (ETU) 17/04/17 12/06/17 07/08/17 03/09/17


          ITU and ETU Sprint Distance Qualifiers

  • Get plan
  • Start of Base Phase Start of Build Phase Start of Comp Phase Event Date
    Eton Sprint Triathlon (ITU) 27/02/17 27/03/17 24/04/17 21/05/17
    Llandudno Sea Triathlon (ITU) 03/04/17 01/05/17 29/05/17 25/06/17
    Redcar Triathlon (ITU) 08/05/17 05/06/17 03/07/17 30/07/17
    Southport Marine Lake Sprint Triathlon (ETU) 27/02/17 27/03/17 24/04/17 21/05/17
    Strathclyde Park Multisport Festival (ETU) 06/03/17 03/04/17 01/05/17 27/05/17
    Peak District Triathlon (ETU) 26/06/17 24/07/17 21/08/17 17/09/17

    All of our TRIplans follow the same pricing structure and work out at only £1 per discipline, per week!

    Pricing is done in US Dollars due to billing being done through TrainingPeaks software, which charges in US Dollars

    Long Course (Ironman) Distance - 32 weeks for all phases


    Base - 8 weeks Build - 16 weeks Competition - 8 weeks All Phases
    Swim $12.80 $25.60 $12.80 $51.20
    Bike $12.80 $25.60 $12.80 $51.20
    Run $12.80 $25.60 $12.80 $51.20

    Middle Distance (Half Ironman/70.3) - 24 weeks for all phases


    Base - 8 weeks Build - 12 weeks Competition - 4 weeks All Phases
    Swim $12.80 $19.20 $6.40 $38.40
    Bike $12.80 $19.20 $6.40 $38.40
    Run $12.80 $19.20 $6.40 $38.40

    Olympic Distance - 20 weeks for all phases


    Base - 8 weeks Build - 8 weeks Competition - 4 weeks All Phases
    Swim $12.40 $12.40 $6.20 $31.00
    Bike $12.40 $12.40 $6.20 $31.00
    Run $12.40 $12.40 $6.20 $31.00

    Sprint Distance - 12 weeks for all phases


    Base - 4 weeks Build - 4 weeks Competition - 4 weeks All Phases
    Swim $6.20 $6.20 $6.20 $18.60
    Bike $6.20 $6.20 $6.20 $18.60
    Run $6.20 $6.20 $6.20 $18.60

    Testing

    Every 4 weeks you will have a testing week, so that you can monitor your progress and adjust your training zones as you go along. It is vital to test regularly, as running/swimming/cycling at the wrong paces or HR zones leads to either over or under training.

    What will the tests be?

    For swimming, the test we use is the CSS (Critical Swim Speed) Test, based on a 400m Time Trial followed by a 200m Time Trial. Guidance on how to complete the tests will be in the session plans that you download, however if you would like an in depth explanation and how you can work out your CSS pace, follow this link (opens in new window).

    For cycling, the test we use is a 20 minute lactate test, which includes a 5 minute time trial, followed by a 20 minute time trial. Instructions will be in the session plans that you download, however if you would like an in depth explanation of the test and how you can work out your training zones (including HR and power), follow this link (opens in new window).

    For running, the test we use is the VDOT Test, based on a 3.2km Time Trial (but doesn't technically have to be this distance- a recent flat 5km or 10km race result would also be fine. Again, instructions will be in the session plans that you download, but if you want an in depth explanation of the test and how you can work out your training paces, follow this link (opens in new window).

    Using Training Peaks

    Training Peaks is the online coaching software that we use to host our plans. It is completely FREE to use (unless you wish to upgrade to the premium version) and you can use it to record all your Garmin data once you have completed your sessions.

    Training Peaks also has a mobile app, useful for accessing your training in an instant!

    Once your plan has been downloaded, all you have to do is 'apply the plan' and give it a start date.

    Log in to your Training Peaks account and click on the 'Training Plans' tab on the left.

    Then click on the plan which you wish to apply.

    Now you can choose which date to start applying the plan from. This date can be in the past if you need it do be!

    Consultations

    Want some extra advice specific to you? Why not book yourself in for a consultation with one of our experienced and friendly coaches. This can be done over the phone, or face to face and gives you the chance to ask questions about your plan, training load, race schedule or goal setting.

    For more information regarding consultations then please follow this link.