Triathlon distances and training timelines

A triathlon is three sports back to back: first the swim, then the bike, then the run. Between them are transitions, and the clock keeps running through them. Most age-group races use one of four distances.

The four distances#

Sprint and Olympic distances are defined in the World Triathlon rules. The half and full distances are formats of the IRONMAN series. A specific race can be a little longer or shorter on any leg, so check the race guide.

How many weeks to train#

Preparation windows TriCoo uses:

Preparation has three phases. The base phase is mostly easy work, and the long sessions slowly grow. In the build phase there is more race-like work, and brick workouts appear. The taper clears fatigue before the race.

These windows are TriCoo rules, not laws of nature. Here is what to know about them.

They are not the time it takes to get ready from scratch. If you cannot swim well yet or feel unsure on a bike, learn the skill first. See Your first triathlon season.

The standard window is not for beginners, and the short one is not for experienced athletes. The engine does not split them that way. The short window is simply the tightest one where all three phases still fit.

If there are fewer weeks until the race, TriCoo shortens the preparation. It cuts the build first, then the base, and never touches the taper. When there is less time than the shortest window, the plan becomes calm and the goal is simply to finish. A plan on its own does not mean you are ready to race.

How many hours a week#

We have no single number for a distance. TriCoo takes the time from your schedule, looks at the sessions you actually did and does not let the load grow too fast. So a week of the plan can take less time than you have. Free hours on their own do not mean you are ready for a distance.

To make this concrete, every distance page has a sample week. The TriCoo engine computed it for a made-up athlete. The page also says how much time that athlete had and how they trained before.

Where to start#

If you have never raced, start with Your first triathlon season. If you want to know your thresholds, see Threshold tests. All races with dates and courses are in the race calendar.