Free Triathlon Training Plans

Plans to Conquer Super-Sprint to Ironman Distances

Structured, Science-Backed Plans for Every Skill Level—Beginner to Advanced

Whether you’re tackling your first super-sprint or aiming for an Ironman PB, our free PDF training plans give you the roadmap to succeed. Designed by certified triathlon coaches, these plans include:

Distances: Super-Sprint, Sprint, Olympic, Half-Ironman, Ironman
Durations: 8 to 30 weeks (tailored to your race timeline)
Ability Levels: Beginner, Intermediate, Advanced
Swim Variations: Adjustable sessions for beginner, intermediate, and advanced swimmers

No guesswork. Just a clear, printable schedule to keep you on track.

How it Works

1. Find The Plan You Want

2. Press Download PDF on the Plan Page

3. Receive Your Free Plan Via Email

4. Start training tomorrow

Prices on this page are for the TrainingPeaks version. All plans have a free PDF.
We never sell or share your data. By downloading, you agree to receive free training tips and updates. Unsubscribe anytime with one click.

How is this different from TrainingPeaks plans?

These are standalone PDFs—perfect for self-coached athletes. TrainingPeaks plans include interactive features (like auto-syncing workouts), but our free PDFs provide the same expert structure without the tech.

Are these plans suitable for beginners?

Absolutely! Choose “Beginner” level for gradual build-ups, rest days, and technique focus.

Can I adjust the plan to my schedule?

Yes! The PDF format lets you print, highlight, and tweak sessions as needed.