Three sports, one load
We add up your swim, bike and run load so the week is demanding in the right measure.
A triathlon training plan that balances all three sports
In triathlon the challenge isn't training a lot: it's spreading your time well across three sports without piling up fatigue.
Zenvit plans your triathlon or duathlon season — from sprint to Ironman — with brick sessions, transitions and a taper, adjusted to your real form.
I want my planHow Zenvit coaches you
Brick sessions
Bike followed by run, transitions and race pace in the right weeks.
Fits your life
Tell us the days and hours you have; the plan reorganises itself when your week changes.
Example week
| Monday | Technique swim 45 min |
|---|---|
| Tuesday | Bike: 4 × 8 min at race pace |
| Wednesday | Easy run 40 min + strength 20 min |
| Thursday | Swim: 8 × 100 m at race pace |
| Friday | Rest |
| Saturday | Brick: bike 90 min + run 20 min |
| Sunday | Long easy run 70 min |
Example for an Olympic-distance triathlon with 8–10 hours a week. The real split depends on your strengths and weaknesses.
Coach's tips
- Invest in swim technique: it's where you gain the most time for the least effort.
- Do brick sessions (bike + run) once a week in the specific phases.
- Rehearse your transitions: they're free time on race day.
- Plan your nutrition on the bike so you reach the run in one piece.
Frequently asked questions
How many hours a week for an Olympic triathlon?
Many amateurs prepare well on 6 to 10 hours a week, spread across the three sports.
Does it work for duathlon and aquathlon?
Yes. The plan balances the sports of your race.
What if one sport is my weak point?
The plan gives it more attention without neglecting the others, and tracks progress with your data.
Do I need a multisport watch?
It helps, but it isn't required. Without a watch, the plan starts from your answers and standard methods.
Related guides
- Transitions in duathlon and triathlonGoing from bike to run is hard. Train it with combined sessions (bricks) and rehearse your transitions.
- Periodisation: organising the season in blocksSplit the season into phases with different goals and raise the load in a controlled way, with recovery weeks.
- Race nutrition and hydrationThe longer the race, the more carbohydrate per hour. Drink so you don't lose more than ~2 % of your body weight, but don't overdrink.
- Taper: sharpening up for race dayIn the ~2 weeks before your main race, cut volume (40–60 %) but keep the intensity and frequency of your sessions.
Other sports
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