Training plans by Aspect Endurance Coaching
Triathlon training plans – from sprint to long distance
Here you’ll find all our triathlon training plans from Aspect Endurance Coaching, written by Alexander Schagowsky, a state-certified triathlon coach. There are race plans for the sprint, Olympic, middle and long distance. You pace the bike sessions by power as a % of your FTP, the runs by pace and the swims by your CSS, your sustainable pace in the water.
As a rule: the longer the distance, the longer the build-up. You count the plan weeks back from race day and know your start Monday.
Every plan includes brick runs straight after cycling. For all plans you need a power meter or smart trainer and regular time in the pool.
The plans compared
English training plans for this category are coming soon. View the German training plans in this category
Frequently asked questions
Which triathlon distance should I start with?
For your first triathlon, the sprint distance with a 0.75 km swim, 20 km bike and 5 km run is the obvious way in. If you can already run for around 45 minutes at an easy pace, ride for 90 minutes and swim about 2,500 m with breaks, an Olympic distance is also feasible as your first race. For the middle and long distance you need a much broader base, and for the long distance a completed middle-distance race or several Olympic-distance races.
Which test results do I need before I start?
Three values: your FTP, for example from a 20-minute test, your run pace from a 10K test or a lab performance test, and your CSS from a 400 m and 200 m test in the pool. These give the target zones for every session. FTP is the power in watts that you can hold for about an hour.
Will the plan get onto my watch?
Yes, with a free Aspect account and a free Intervals.icu account. From there, the sessions go to Garmin, including the swim sessions as structured workouts, to COROS and Suunto for bike and run, and to Wahoo bike computers for the bike sessions. Strength sessions only appear on the Garmin watch with their title.
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