Training Plans

Structured training plans for triathlon

Whether you’re taking on your first triathlon or aiming to improve your performance, following a structured training plan is one of the most effective ways to reach your goals.

 

A well-designed plan will:

  • Keep your training consistent and focused

  • Balance swim, bike and run sessions

  • Reduce your risk of injury

  • Build confidence as race day approaches

Training Plans for Triathlon Ireland members

Triathlon Ireland has partnered with TrainingPeaks to provide members with high-quality, structured training plans.

TrainingPeaks is an easy-to-use online platform that allows you to:

  • Access your training anytime, anywhere

  • Follow structured daily workouts

  • Track your progress

  • Sync with devices like Garmin and Zwift

 View and access training plans: https://www.trainingpeaks.com/partners/triathlon-ireland/

TrainingPeaks Member Benefit

Triathlon Ireland members receive:

  • 20% off a TrainingPeaks Premium account

A Premium account allows you to:

  • Plan further ahead

  • Access more detailed training data

  • Customise your training experience

Find your discount code in the Members Discounts section of your Triathlon Ireland account.

New to Triathlon

If you’re just getting started, we recommend beginning with a New to Tri Programme, designed to introduce you to the basics of swimming, cycling and running in a safe and supportive way.

You may also find it helpful to:

  • Join a local club find a club near you here
  • Train with others at a similar level
  • Learn the fundamentals of each discipline
New to Tri programmes

How to get started with TrainingPeaks

  1. Create a free TrainingPeaks account

  2. Click the plan link

  3. Add the plan to your calendar

  4. Follow your daily workouts

  5. (Optional) Upgrade to Premium for additional features (note Triathlon Ireland members benefit from a 20% off discount code)

Training on Your Own

If you are training independently, it’s important to prioritise your safety and wellbeing.

It’s important to remember that only Full Triathlon Ireland Members are insured under Triathlon Ireland Membership cover while training outside of club training sessions. 

Safety Tips

  • Consider pre-exercise screening before starting a programme

  • Consider your fitness level, technique and injury history
  • Seek professional advice if you have a medical condition
  • Increase intensity gradually
  • Stop if you experience pain or unusual discomfort
  • Include cross-training to reduce overuse injuries
  • Take at least 1–2 rest days each week
  • Stay well hydrated
  • Let someone know your training route and expected return time
  • For open water swimming, if applicable, always swim where there is a lifeguard

Equipment

  • Always wear appropriate protective gear, including a helmet when cycling
  • Check cycle helmet

  • Ensure your equipment is suitable for your size and ability
  • Replace worn-out shoes and gear regularly
  • Check equipment before each session (see M Check)
  • Plan your route and be aware of potential hazards
  • For open water swimming, if applicable, wear a wetsuit and tow float 

Stop Training and Seek Medical Advice If You Experience:

  • Chest pain or tightness
  • Pain spreading to the neck, jaw, arm or back
  • Extreme breathlessness
  • Rapid or irregular heartbeat
  • Persistent discomfort or pain

Join Triathlon Ireland

Become a member to unlock:

  • Discounts (including TrainingPeaks)
  • Event access and insurance benefits
  • A supportive triathlon community

become a member

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