Triathlon Training Calculator
Calculate optimal training volume, weekly hours, and preparation time for your triathlon goals
Training Plan Calculator
Choose your target race distance
Your general fitness and sports experience
Your performance goal for the race
Rate your current cardiovascular fitness
Maximum hours you can commit weekly
Your triathlon racing experience
Your Training Plan
Sample Weekly Training Schedule
Sprint Triathlon Details
Training Guidelines
80/20 Rule
80% easy/aerobic, 20% hard/anaerobic training
Three Disciplines
Balance swim, bike, run training weekly
Recovery
Include rest days and easy sessions
Training Tips
Start with base fitness before adding intensity
Practice nutrition and hydration during training
Include brick workouts (bike-to-run transitions)
Build volume gradually (10% rule)
Prioritize sleep and recovery
Taper 2-3 weeks before race day
Understanding Triathlon Training
Training Volume Guidelines
Training hours vary significantly based on race distance, athletic background, and goals. Most age-group triathletes can perform well on 8-12 hours per week with proper structure.
Discipline Distribution
- •Swimming (25%): Technique-focused with endurance building
- •Cycling (50%): Largest time investment, aerobic base
- •Running (20%): Higher impact, needs careful progression
- •Strength (5%): Core stability and injury prevention
Training Periodization
Base Phase (50-60%)
Build aerobic capacity and technique
Build Phase (25-30%)
Add intensity and race-specific work
Peak Phase (10-15%)
Fine-tune race fitness
Taper Phase (5-10%)
Reduce volume, maintain intensity