All distances and paces in your plan will use these
Your goal
What do you want to achieve?
This shapes everything — your plan intensity, structure and sessions.
🏁
Train for a specific race
I have a race booked and need a structured plan
🌱
Complete my first triathlon
I'm new to triathlon and want to cross that finish line
📈
Improve my performance
I've done triathlons and want to get faster
💪
Build fitness and consistency
No race yet — just want to get fitter across all three
Your race
What distance are you training for?
Each distance needs a completely different training approach.
⚡
Sprint
750m · 20km · 5km
🏅
Olympic
1.5km · 40km · 10km
💯
T100
2km · 80km · 18km
🔥
Half Ironman
1.9km · 90km · 21km
🦾
Full Ironman
3.8km · 180km · 42km
Any running races before then?
Select distance▼
⚠️
Your goal time
Do you have a goal finish time?
This helps us personalise your plan narrative and coaching cues.
🏁
Just finish
Completing the race is the goal — no time target
⏱️
I have a goal time
I want to target a specific finish time
🏆
Personal best
I've done this distance before and want to go faster
Enter your goal finish time:
:
Your experience
How experienced are you in triathlon?
Be honest — this sets the right load from day one.
🌱
Complete beginner
Never done a triathlon before
🏊
Some experience
Done 1–3 triathlons, comfortable in all three
🚴
Intermediate
Race regularly and want structured training
🏆
Advanced / Competitive
Serious racer optimising for a PB
Your fitness
How would you describe your general fitness right now?
Your overall activity level today — not just triathlon.
🛋️
Just getting started
Mostly inactive — building from scratch
🚶
Moderately active
Exercise a few times a week but not structured
🏃
Good fitness
Training consistently 4+ times a week
⚡
Very fit
High volume, strong aerobic base across sports
Your strengths
Which discipline needs the most work?
We'll give it extra focus while keeping the others moving.
🏊
Swim
Technique, breathing or open water confidence
🚴
Bike
Need more power and endurance on the bike
🏃
Run
Legs fall apart on the run, especially off the bike
⚖️
All three equally
Balanced improvement needed across all disciplines
Your schedule
How many hours can you train each week?
Be realistic. A plan you stick to beats an ambitious one you abandon.
8 hours/week
Good balance for most athletes
3 hrs20 hrs
We found your Strava data
Build your plan using your last 8 weeks of real training data
Want a smarter plan?
Connect Strava and we'll use your real HR zones, pace and power data
Instead of guessing your fitness level, irontri will read your last 8 weeks of Strava activities and set exact pace targets, heart rate zones and power zones based on your real data.
Strava connection lost
Your Strava access has expired or been revoked — sessions won't auto-complete until you reconnect
✅ Plan will be built using your real Strava fitness data
HR zones, pace targets and power zones are pre-filled below
🎯 Your threshold data — optional
Enter what you know — leave blank if unsure and we'll estimate from your goal time and experience.
🏊CSS Pace — Critical Swim Speed
Your threshold swim pace per 100m. Find it with a 400m TT minus your 200m TT.
:/ 100m
🚴FTP — Functional Threshold Power
Your 1-hour max power in watts. From a 20-min test × 0.95, or check your Garmin/Wahoo.
watts
🏃Run Threshold Pace
Your 1-hour race pace per km, or roughly your 10km race pace. RPE 7-8/10.
:/ km
Your schedule
Which days can you train?
Select every available day. We'll space sessions for maximum recovery.
Do you work FIFO or a rotating roster?
What is your roster?
What day do you fly out to work?
Right now, are you at work or at home?
Which week of your swing are you in?
What can you NOT do when you're at work?
Max training time per day while at work?
Your equipment
Do you have access to a swimming pool?
This affects how we structure your weekly swim sessions.
🏊
Yes — regular pool access
I can get to a pool most weeks
📅
Limited — occasional access
I can get to a pool sometimes but not every week
🌊
No — open water only
All swim training done in open water
Your health
Any injuries we should know about?
Your safety comes first. We'll adjust the plan to keep you training.
✅
Fully fit — no issues
No injuries or physical limitations right now
🩹
Recovering from injury
Need a careful gradual return to training
⚠️
Managing a niggle
Minor ache — training through it carefully
💊
Long-term condition
A permanent condition that affects how I train
💪 Would you like strength training included?
1 session per week focused on core stability, glutes and functional strength. Especially useful for Sprint and Olympic distances.
Your age group
What's your age category?
Age affects recovery time, training load and your race category.
🔥
18–24
⚡
25–29
💪
30–34
🏅
35–39
🎯
40–44
🏆
45–49
⭐
50–54
🌟
55+
Almost there!
When do you want to start?
We'll build your plan around your start date and count down to race day.
Your plan is ready
Here's what we're working with
Free for founding members · No credit card needed
Building your plan...
Around 20-40 seconds — please wait
Analysing your race & goal
Calculating weekly training load
Building your swim sessions
Planning your bike intervals
Writing your run workouts
Adding coaching notes & race strategy
Your Training Plan
Personalised for you
Training load — week by week
Volume builds progressively then drops in taper week before race day
Base
Build
Peak
Taper
■ Base■ Build■ Peak■ Taper
✅ Full plan built — all weeks ready
Week 1
🗓️
Your plan continues beyond week 4
Generate your next training block — picks up exactly where week 4 left off with progressive overload built in.
Free · Takes about 30 seconds
🏁
This is what you trained for.
Months of early mornings, tired legs and long sessions have led to this moment. Your fitness is built. Your body is ready. Trust the process — and go race.
🏊
Start easy
🚴
Ride smart
🏃
Leave it all out there
⇄Drag sessions to swap days
💾
Save your training plan
Your plan is ready! Create a free account and it will be automatically saved to your profile.
