Triathlon
Full distance triathlon training plan
A 3.8 km swim, a 180 km bike and a marathon, like IRONMAN Kalmar. TriQuest builds a personal full distance plan around the days and the time you have.
How your full distance plan is built
You choose the race and tell TriQuest what your week looks like, and which days suit long sessions. The plan is built in phases: preparation if you need it, base, build, a race-specific phase with the longest sessions and brick sessions, a taper and race week. The longer the distance, the longer the plan, the long sessions and the taper.
What a full distance asks of you
Bike
the longest part: long rides that grow toward 180 km.
Run
a marathon off the bike, with long runs and brick sessions.
Swim
3.8 km at an even pace from your CSS.
Fuel
a carbohydrate, fluid and sodium plan practised long before.
Your week and the three sports
- Your week decides: training days, time per day, long-session days and sessions you lock to a day.
- Brick sessions, with a run straight off the bike, go on your bike days.
- Swimming from your CSS, cycling with power from your FTP or with heart rate, running with pace and heart rate zones.
- Do your workouts on your Garmin, on the app's training computer or on Apple Watch.
Fuel on race day
- Plan carbohydrate, fluid and sodium for the whole day with race nutrition.
- Practise the plan on the longest sessions, and follow it in the app on race day.
- The taper is longest before a full distance, so you arrive rested.
Common questions
Common questions about the full distance
How long do I need to train for a full distance?
TriQuest builds the plan from the day you start to your race. With plenty of time, each phase gets its weeks. With little time left, the phases are shorter and fit the time there is.
Can I have my own coach?
Yes. A coach in TriQuest can plan your workouts, and you message each other and have video calls in the app.
What if I get ill or miss sessions?
The plan adapts. You can pause your training and get a gradual return when you are back, and the Coach proposes changes that you approve.
What does it cost?
During the beta, everything is included at no cost.
More about TriQuest
Triathlon
Plans from sprint to full distance, with brick sessions, a taper and race nutrition.
Sprint triathlon
750 m, 20 km and 5 km: a great first triathlon.
Olympic distance
1.5 km, 40 km and 10 km: speed and endurance.
Half distance
1.9 km, 90 km and 21.1 km: the bike takes the most room.
Race nutrition
Carbohydrate, fluid and sodium for the race, step by step.
Swimming
Workouts with distances and pace from your CSS, in the pool and open water.
Ready to train smarter?
Let TriQuest bring the plan, the workouts, the analysis and the coaching together in one place.