Choose program.
Sprint
10 weeks
750m swim · 20km bike · 5km run
10-week ramp to your first Sprint triathlon.
Olympic
14 weeks
1.5km swim · 40km bike · 10km run
14-week build to Olympic distance.
70.3 Intermediate
16 weeks
1.9km swim · 90km bike · 21.1km run
16-week intermediate plan for experienced athletes.
70.3 Beginner
20 weeks
1.9km swim · 90km bike · 21.1km run
20-week beginner-friendly path to your first 70.3.
Full Ironman — Beginner
30 weeks
3.8 km Swim · 180 km Bike · 42.2 km Run
Thirty weeks to your first Ironman. A long, patient base, a steady build, and back-to-back long days in the peak — built to get you to the line healthy.
Full Ironman — Intermediate
24 weeks
3.8 km Swim · 180 km Bike · 42.2 km Run
Twenty-four weeks of focused full-distance work for athletes with a 70.3 in the legs. Higher volume, sharper intensity, and true race-simulation peak weeks.
50K Ultra
16 weeks
50 km trail / road ultra
16-week run-focused build to your first 50K, peaking around 3 hours on feet.
50-Mile Ultra
20 weeks
50-mile ultra
20-week plan with back-to-back long runs, peaking around 4 hours on feet.
100K Ultra
24 weeks
100 km ultra
24-week endurance build for 100K, peaking around 5 hours on feet.
100-Mile Ultra
28 weeks
100-mile ultra
28-week journey to 100 miles, peaking around 6 hours on feet.
200-Mile Ultra
32 weeks
200-mile ultra
32-week build for the 200-mile distance — huge back-to-backs and sleep-deprivation-ready durability.
6-Hour Ultra
14 weeks
6-hour timed ultra
14-week prep for a 6-hour timed race — steady, sustainable pacing on a loop.
12-Hour Ultra
18 weeks
12-hour timed ultra
18-week plan for a 12-hour race — fuelling discipline and time-on-feet over a long clock.
24-Hour Ultra
22 weeks
24-hour timed ultra
22-week build for a 24-hour race — relentless forward progress, night running, and lap-loop rhythm.