Table of Contents
Training Volume Planning
Effective triathlon training requires balancing three disciplines while avoiding overtraining and injury. The key principle is progressive overload: gradually increasing weekly training volume by no more than 10% per week, with a recovery week every 3-4 weeks where volume drops by 30-40%. This calculator helps you plan the build-up from your current fitness to race-ready peak volume.
The distribution of time across swimming, cycling, and running should reflect both the race demands and individual weaknesses. For most athletes, the bike receives the most training time (40-50%), followed by running (30-35%) and swimming (15-25%). Stronger swimmers can shift more time to the bike and run.
Volume Distribution
The build multiplier depends on weeks available and target race. Longer races require higher peak volume. The calculator ensures volume does not increase faster than 10% per week and includes taper weeks before race day.
Weekly Hours by Race Type
| Race | Beginner Peak | Intermediate Peak | Advanced Peak |
|---|---|---|---|
| Sprint | 4-6 hrs | 6-8 hrs | 8-10 hrs |
| Olympic | 6-8 hrs | 8-12 hrs | 12-15 hrs |
| Half Ironman | 8-10 hrs | 10-14 hrs | 14-18 hrs |
| Ironman | 10-14 hrs | 14-18 hrs | 18-25 hrs |
Periodization Basics
- Base Phase (weeks 1-4): Build aerobic fitness with easy-to-moderate effort, mostly Zone 2.
- Build Phase (weeks 5-8): Increase volume and introduce tempo and interval sessions.
- Peak Phase (weeks 9-10): Highest volume week, race-specific brick workouts.
- Taper Phase (weeks 11-12): Reduce volume 30-50% while maintaining intensity.
- Include one brick workout per week (bike-to-run) to practice transitions.
Frequently Asked Questions
How much should I train for my first triathlon?
For a sprint triathlon, train 4-6 hours per week over 8-12 weeks. For an Olympic distance, aim for 6-8 hours over 12-16 weeks. The key for beginners is consistency rather than volume. Training 5 days a week for 1 hour is better than 2 days for 2.5 hours each.
Should I train all three sports every day?
No. Most plans alternate disciplines so each sport gets 3-4 sessions per week. A common approach is to swim 3x, bike 3x, run 3x, and include one brick session (bike+run back-to-back) per week. Allow at least one full rest day for recovery.
When should I start tapering before race day?
For sprint and Olympic distances, a 1-week taper is sufficient. For Half Ironman, taper for 2 weeks. For Ironman, begin tapering 3 weeks before race day. During taper, reduce volume by 30-50% each week but keep some intensity to maintain sharpness.