Triathlon Training
Combined swim, bike and run training.
How to start
Build a base in each of swimming, cycling and running before combining them. A sprint triathlon is a good first target.
How to progress
Train each sport two or three times a week, add "brick" sessions (a bike straight into a run), and choose a race at least 12 weeks away.
What the evidence says
Evidence: limited
We found no trials on triathlon training. It combines swimming, cycling and running, each linked to health benefits in observational studies (see their pages). Training is time-consuming and the injury risk is mainly from the running and cycling, so build slowly.
Take care: Open-water swim starts, bike crashes and overuse injuries from running are the main risks. Train with a club if you can and see a GP first if you have a heart condition.
Sources
12-week starter plan
This assumes you can swim 400 m, ride 30 minutes and run 20 minutes. Spread the sports across the week and keep one day for rest.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 8 METs (Mixed swim, bike and run training (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Practise transitions: swim to bike, bike to run.
- Do open-water swimming before race day.
- Eat and drink during long bike rides.
Common mistakes
- Overtraining one sport.
- Skipping rest days.
- Trying new kit on race day.
Kit and cost
High Approximate UK prices.
- Swimsuit, goggles and a wetsuit for open water (about £150 to £400)
- A road bike and helmet (about £500 to £2,500)
- Running shoes (about £70 to £130)
- Race entry (about £40 to £120)
Frequently asked questions
How long does it take to train for a triathlon?
About 12 weeks for a sprint-distance triathlon if you already swim, ride and run a little.
Do I need a wetsuit?
Open-water races usually require or advise one in cold water. A wetsuit also adds buoyancy.
What is a brick session?
A session that chains two sports, usually a bike ride followed straight by a run, to get used to the change.
Good for: Endurance Heart & fitness
Compare with similar options
| Triathlon Training | Rowing (On Water) | Water Polo | Artistic Swimming | |
|---|---|---|---|---|
| Typical session | 90 min × 5/wk | 60 min × 3/wk | 60 min × 2/wk | 60 min × 3/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | High cost | Moderate cost | Low cost | Low cost |
| Equipment | Specialist kit | Specialist kit | Basic kit | Basic kit |
| Impact | Medium impact | Low impact | Low impact | Low impact |
| Fitness needed | Good fitness | Moderate fitness | Moderate fitness | Moderate fitness |
| Evidence | limited | limited | limited | limited |