How to Train for a Triathlon

You could say the triathlon is the ultimate expression of athletic endurance. A three-fold race that includes swimming, cycling, and running, this style of competition rose to popularity in the 1970s and was unveiled at the Olympics 30 years later.

Training for a triathlon can seem like a heroic undertaking, but it’s by no means impossible with a comprehensive training plan in place. In fact, with dedication, foresight, and an adventurous approach to your workouts, you can build the endurance and physical prowess you need to conquer one.

Let’s explore how to train for a triathlon below.

What Is a Triathlon? Breaking Down the Triathlon Types

Every triathlon involves the same three sports (though, before 1920, rowing took the place of swimming). That aside, triathlons vary in style, distance, and the order of their various components.

The main types of triathlons are:,

• Sprint triathlon – Up to 1km swim, up to 25km bike, up to 5km run
• Half Ironman triathlon – 1900m swim, 90km bike, 21km run (a half-marathon)
• Ironman triathlon – 3.8km swim, 180km bike, 42.2km run
• Olympic triathlon – 1.5km swim, 40km bike, 10km run

Training for these races is no easy feat. In one case study, professional triathletes gearing up for the Tokyo 2020 Olympics clocked more hours per week on average—around 12 hours cycling and 9 hours running—than any other sport, simply because they’re competing in three sports, not one. However, just because it isn’t easy, doesn’t mean it isn’t doable.

Your Go-To Triathlon Training Plan

Case study withstanding, there’s no need for your ambitions to reach such Olympic proportions. Whether you want to destroy the competition or simply accomplish a personal fitness goal, an effective triathlon training plan entails incremental progression in all three sports. 

Here’s how to do it.

#1: Swim Training

If you’re not a long-time swimmer, swim training can be one of the most technically rigorous portions of training. For this reason, it can help to simplify your plan into three key categories:

• Refining technique – To build endurance and a strong foundation, focus on drills emphasizing stroke form, stroke efficiency, and breathing techniques.
• Building stamina – You’ll want to get comfortable swimming at length, so vary your sessions between interval and long-distance swim sprints.
• Open-water swims – The pool is a fine place to build technique, but it’s crucial to practice in open waters to mimic the conditions of your race. Open water can also strengthen your sighting technique, given that it’s harder to execute than in a pool.

#2: Cycling Training

Leg strength and endurance-building are primary for the cycling portion. You’ll want to focus on:

• Strength training – Hill training and interval workouts will help strengthen your leg muscles and increase endurance. Build power by adding leg work into your fitness routine as early as possible.
• Varying your terrain – Since cycling conditions can vary in the race itself, be sure to take it outside and cycle in unfamiliar environments to cultivate adaptability ahead of the race.
• Fitting your equipment – Properly fitting your bike enhances efficiency and performance, and reduces your risk of injury. Ideally, you’ll have your bike professionally fitted and maintained to ensure you’re training with the best possible gear.

#3: Running Training

Given that triathlons grew out of the jogging craze of the 1970s, running can seem like a straightforward part of the competition. You’ll want to focus on improving these key areas:

• First, get the right footwear – Any runner will tell you that running shoes can make or break a race. Before you even hit the track or gym, invest in a pair that you’re comfortable in from training to the finish line.
• Cultivate speed and endurance – Interval training and long-distance running should both be part of your training. Tempo runs (also called “threshold runs”) are also excellent for helping your body adapt to more demanding runs quickly, ramping up intensity while cutting down on time.

Like your cycling segment, running training can benefit from experimenting with different terrains. Be mindful of overextending yourself, though—by increasing distance gradually, you’ll prevent injury while maximizing your efficiency.

Tips for Staying on Track As You Train

As you build your training plan, keep the following recommendations in mind:

• Balance your training schedule – Equal parts swim, bike, and run will help prevent burnout—physically, mentally, and motivation-wise.
• Don’t skimp on rest days – A sustainable, well-rounded triathlon training protocol balances rest and exertion, giving you sufficient recovery time and preventing injury.
• Nourish yourself – Triathlon training includes the hours you’re not training. Rest, hydrate, and nourish yourself. A carb-dense snack before a workout is ideal for quick energy, while a high-protein meal afterward assists with endurance-building and musculoskeletal repair.

• Don’t forget about flexibility – Though it may not be top of mind, flexibility exercises deserve a place in your routine. Whether it’s simple stretching or yoga, investing in your flexibility can help reduce the risk of injury and improve your overall fitness.

Achieve Your Triathlon Dreams at Chuze Fitness

As you prepare for race day, never underestimate the impact of a positive mindset. Take a moment to appreciate your dedication—it’s a triumph to set the goal of entering a triathlon, let alone take your first step (or stroke) in the race itself.

The bar is never too high (or too low) when you join the community of athletes and fitness enthusiasts at Chuze Fitness. Whether you join forces with a gym buddy or recruit the expertise of one of our professional coaches, our team can help you stay consistent, strengthen your body, and enjoy the journey along the way. 

Find out what you’re capable of with a free 7-day pass. 

Sources: 

Brittanica. Triathlon. https://www.britannica.com/sports/triathlon

Olympics. Everything you need to know about triathlon: how to get started, the equipment, the athletes. https://olympics.com/en/news/everything-you-need-to-know-triathlon-get-started-equipment-athletes

Verywell Fit. How Long Is a Half-Marathon? https://www.verywellfit.com/how-long-is-a-half-marathon-2910963

220 Triathlon. What is an Ironman? https://www.220triathlon.com/training/long-distance/what-is-an-ironman

National Library of Medicine. Road to Tokyo 2020 Olympic Games: Training Characteristics of a World Class Male Triathlete. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9065268/

220 Triathlon. 18 triathlon swimming tips and sessions for beginners. https://www.220triathlon.com/training/swim-training/18-triathlon-swimming-tips-and-sessions-for-beginners

Runner’s World. What is a tempo run and how do I do it? https://www.runnersworld.com/uk/training/a773601/what-is-tempo-running-and-how-do-i-do-it/

Human Kinetics. Postexercise Dietary Protein Strategies to Maximize Skeletal Muscle Repair and Remodeling in Masters Endurance Athletes: A Review. https://journals.humankinetics.com/view/journals/ijsnem/26/2/article-p168.xml

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.