Triathlon training plans
Super sprint to Ironman, three disciplines coordinated.
By distance
Super sprint triathlon
12.9 km · swim 0.4 · bike 10 · run 2.5 · 8 weeks
Sprint triathlon
25.8 km · swim 0.8 · bike 20 · run 5 · 10 weeks
Olympic triathlon
51.5 km · swim 1.5 · bike 40 · run 10 · 14 weeks
Half Ironman
113 km · swim 1.9 · bike 90 · run 21.1 · 20 weeks
Ironman
226 km · swim 3.8 · bike 180 · run 42.2 · 24 weeks
Another format
Enter your triathlon's distances and date
Programmes without a race
Getting started, staying fit or coming back from injury: 8-week cycles with no race date.
By race
Click a race to see the preparation structure Endu generates.
Your race isn't listed? Build its plan anyway
- AlpsMan226 km · Lac d'Annecy → Semnoz
- BreathMan Triathlon (Revel)111.9 km · Revel
- Challenge Roth226 km · Roth
- Chtriman Gravelines226 km · Gravelines
- Embrunman231 km · Embrun
- Frenchman Triathlon113 km · Carcans
- Half du Lac d'Annecy108 km · Doussard
- Ironman 70.3 Aix-en-Provence113 km · Aix-en-Provence
- Ironman 70.3 Barcelone113 km · Calella
- Ironman 70.3 Les Sables d'Olonne113 km · Les Sables d'Olonne
- Ironman 70.3 Nice113 km · Nice
- Ironman 70.3 Portugal-Cascais113 km · Cascais
- Ironman 70.3 Versailles113 km · Versailles
- Ironman 70.3 Vichy113 km · Vichy
- Ironman Barcelone226 km · Calella
- Ironman Kona226 km · Hawaï
- Ironman Lanzarote226 km · Lanzarote
- Ironman Nice226 km · Nice
- Ironman Vichy226 km · Vichy
- Mizuno X3 Courchevel51.5 km · Courchevel
- NatureMan113.5 km · Les Salles-sur-Verdon
- T24 Xtreme Île de Ré226 km · Île de Ré
- Triathlon Audencia La Baule51.5 km · La Baule
- Triathlon d'Aix-les-Bains51.5 km · Aix-les-Bains
- Triathlon d'Angers51.5 km · Angers
- Triathlon d'Annecy54.5 km · Annecy
- Triathlon d'Arcachon49.6 km · Arcachon
- Triathlon d'Évian51.5 km · Évian
- Triathlon de Biarritz51.5 km · Biarritz
- Triathlon de Bois-le-Roi25.8 km · Bois-le-Roi
- Triathlon de Bordeaux51.5 km · Bordeaux-Lac
- Triathlon de Chantilly (Castle Race)51.5 km · Chantilly
- Triathlon de Deauville51.5 km · Deauville
- Triathlon de Divonne-les-Bains51.5 km · Divonne-les-Bains
- Triathlon de Fréjus51.5 km · Fréjus
- Triathlon de Gérardmer52.5 km · Gérardmer
- Triathlon de l'Alpe d'Huez139.4 km · Alpe d'Huez
- Triathlon de La Roche-sur-Yon51.5 km · La Roche-sur-Yon
- Triathlon de Lacanau51.5 km · Lacanau
- Triathlon de Laval25.8 km · Laval
- Triathlon de Noirmoutier51.5 km · L'Épine
- Triathlon de Nouâtre (Touraine)25.8 km · Nouâtre
- Triathlon de Paris52.5 km · Paris
- Triathlon de Pau52.8 km · Pau
- Triathlon de Rumilly Half Semnoz113 km · Rumilly
- Triathlon de Thonon47.5 km · Thonon-les-Bains
- Triathlon de Toulon51.5 km · Toulon
- Triathlon de Versailles25.8 km · Versailles
- Triathlon de Vichy51.5 km · Vichy
- Triathlon du Mans53.5 km · Le Mans
- Triathlon du Mont-Saint-Michel51.5 km · Le Mont-Saint-Michel
- Triathlon International Saint-Jean-de-Monts50.5 km · Saint-Jean-de-Monts
- Triathlon Sprint de la Baule25.8 km · La Baule
- Valtriman65 km · Eppe-Sauvage
- VentouxMan124 km · Monteux
- Vercorsman103.2 km · Saint-Nazaire-en-Royans
Useful calculators
The same calculations that build this plan, free and without signing up.
Triathlon time calculator
Estimate your total time and three splits, transitions and bike fatigue included, from super sprint (XS) to Ironman.
CSS calculator (critical swim speed)
Work out your CSS from the 400 m and 200 m tests and get your six swim paces in min/100 m. For triathlon and swimrun.
FTP and power zone calculator
Work out your FTP from a 20-minute test and get your six Coggan power zones, plus your watts per kilo.
Race fuelling calculator
How much carbohydrate per hour, at what rhythm to take it, and the list of what to buy and carry — computed with your own products, from a 10K to an ultra.