Triathlon training plans

Triathlon plans, built around you.

Multisport plans that balance swim, bike, and run, plus the brick sessions that teach your legs to run off the bike. Sprint, Olympic, and 70.3.

10-Week Beginner Sprint Triathlon Plan

Complete your first sprint triathlon (750m / 20K / 5K) with confidence.

10-Week Intermediate Sprint Triathlon Plan

Race a faster sprint with sharper bricks and threshold work.

12-Week Beginner Olympic Triathlon Plan

Step up to the Olympic distance (1.5K / 40K / 10K) and finish strong.

12-Week Intermediate Olympic Triathlon Plan

Target an Olympic-distance PB with race-specific bricks.

16-Week 70.3 Half Ironman Training Plan

Build the endurance for a 1.9K swim, 90K bike, and 21.1K run.

10-Week Advanced Sprint Triathlon Plan

Race a competitive sprint with high-quality bricks and speed.

12-Week Advanced Olympic Triathlon Plan

Target an Olympic-distance PB on serious multisport volume.

24-Week Ironman Training Plan

Build to the full Ironman: 3.8K swim, 180K bike, 42.2K run.

Every plan, adaptive

Pick a plan. Gritup makes it fit your life.

These triathlon plans are the starting structure. In the app they adapt to your fitness, your schedule, and the weeks when life gets in the way.

First 2 weeks free No card required