Self-guided training
The right plan starts with the race you're training for.
Choose the distance, the time you have and the experience you're bringing. These plans give you a clear progression, with the race-day work built into the weeks before it.
Want a coach to adjust the work with you? Explore coaching
Plan fit
Start with the race. Then choose the build.
Answer the questions that materially change the plan. We will take you to the right TrainingPeaks option, or show you when coaching is the better fit.
Browse by distance
A plan for the race on your calendar.
Every family follows the same coaching logic: establish consistency, consolidate the work, then prepare for the exact demands of the race.
Compare every plan
| Plan | Distances | Weeks | Levels | Shape |
|---|---|---|---|---|
| Sprint | 750m / 20km / 5km | 22 weeks | B · I · A | |
| Olympic Distance | 1.5km / 40km / 10km | 22 (or 15) | B · I · A | |
| Half Distance / 70.3 | 1.9km / 90km / 21.1km | 22 (or 15) | B · I · A | |
| Full Distance | 3.8km / 180km / 42.2km | 22 (or 15) | B · I · A | |
| Half Aquabike | 1.9km / 90km | 22 weeks | B · I · A | |
| Full Aquabike | 3.8km / 180km | 22 weeks | B · I · A | |
| Off-Season | Maintenance | Rolling | By distance | |
| Pregnancy | Adapted | Rolling | By distance |
What the plan protects
A build should have a reason for every week.
A useful plan gives the early weeks a job, then makes the work specific enough to rehearse race day. You should know when to build, when to absorb it, and when to arrive ready.
One connected progression
22 weeks- 01EntryEstablish repeatable frequency and movement quality.
- 02ConsolidationBuild strength, efficiency and durable race fitness.
- 03AttackRehearse the work and decisions race day demands.