Training plans

8-week off-season strength training plan

It’s that time of year when you can take a break from intensive tri training. But don’t pack away your gear just yet! This plan will give you structure to build base strength over the next two months…
31 July 2019 at 14:40

Free 8-week HIIT training plan for triathletes

Think high-intensity training isn’t for us triathletes? Well think again, and get ready to smash your race PB with this 8-week HIIT training plan
24 July 2019 at 15:46

Free 8-week run strength training plan

If running is your weakest link, this run strength training plan will help improve your running fitness and speed in just eight weeks
19 June 2019 at 09:48

12-week Ironman peak-phase training plan

Smash out this final three-month block of training to ensure Ironman race-day success…
30 April 2019 at 10:13

Free 8-week pre-season base training plan

Whatever your experience, working on your base fitness pre-season is crucial for a successful race season. Coach Dermott Hayes has a cunning plan…
11 March 2019 at 14:32

Free 8-week indoor training plan for winter

Hate training indoors during the miserable winter weather? Join the club! But with our 8-week plan you’ll (almost) enjoy every second!
14 January 2019 at 12:42

Free 8-week winter base strength training plan

This winter, with the help of this plan, build a strong base from which to launch your 2019 season
13 December 2018 at 10:10

Free 3-month winter training plan

Start building a solid base in training now and have your best race season ever in 2019. Over to Dermott Hayes and his three-month plan for those aiming for Olympic distance glory next season…
12 November 2018 at 12:00

4 strength and conditioning workouts

Got the celebratory Kona issue of 220? Here are the four strength and conditioning workouts that accompany the training plan
26 October 2018 at 11:16

Training between triathlons: free 8-week plan

Just how do you balance key training sessions, races, and adequate recovery time? Dermott Hayes has the training plan you need
11 September 2018 at 09:39

Free 8-week open water swimming training plan

In just two months, coach Dermott Hayes will have you swimming with confidence and skill with this open water swimming training plan
19 July 2018 at 14:05

220 Triathlon WoBurner 12-week training plan

Racing the beautiful middle-distance 220 WoBurner Triathlon in early September? Here's a 12 week training plan from Simon Ward that will get you to the start line race-confident
22 May 2018 at 13:14

Free 2-week swim interval training plan for beginners

Swim intervals are your pool-based friend and are guaranteed to boost swim speed. Below you will find an introduction to interval training and a two-week interval-focussed training plan, plus five sample swim sessions, all designed to help beginners improve their swim performance.
22 May 2018 at 08:54

Free 8-week bike training plan

Want to improve your cycling and smash your bike PB this season, yet remain strong for the run? Then follow this two-month plan for big bike gains…
21 May 2018 at 10:47

Free 12-week Ironman training plan

Entered an Ironman and feeling ill-equipped with just three months to go? Here's a free downloadable12-week Ironman training plan that will help
11 April 2018 at 09:05

Beginner 12-week training plan

Are you a beginner, training for your first sprint triathlon with 4-6hrs a week to spare? Then this free 12-week sprint-distance triathlon training plan might help
01 April 2018 at 14:26

Free 8-week strength building training plan

It’s simple really – add strength training to your sessions to get faster! Here’s the plan that will keep you race strong in 2019
28 March 2018 at 11:02

8-week peak-phase triathlon training plan

How to peak for your race in 8 weeks. Dermott Hayes has the plan to get you in your best shape ever
30 January 2018 at 09:28

Free 8-week off-season swim-focussed training plan

Want to swim faster next season? The off-season is the perfect time to build your swim technique with endurance, speed and drill sets. Here's a downloadable training plan to keep you focussed and on track
06 December 2017 at 12:48

Free 24-week swim training plan

Is the swim your weakest phase? Fear not. Follow Penny Porter's 24-week plan and you'll come to love the water
30 November 2017 at 12:48