Triathlon Mindset: The Triathlon Blueprint

Whether you're training for your first sprint or aiming for a Kona slot, building a triathlon training plan that fits your life, goals, and fitness level is essential. In Episode 4 of the Multi Sport Mindset Podcast, hosts Aubrey Hayes and Joshua Gordon broke down their approach to designing effective, realistic training plans. Here’s a recap and practical guide to help you build your own.

Listen here: https://www.buzzsprout.com/admin/2460038/episodes/16861456-triathlon-mindset-the-triathlon-blueprint

1. Define Your Goal (SMART Goals for Triathletes)

The foundation of any good plan starts with the goal. Not just a vague idea like “get faster,” but a SMART goal:

Specific – What are you aiming for? Is it a 70.3 finish? A sub-5-hour Ironman?
Measurable – What metrics matter most? Threshold power? Swim pace? Long-run distance?
Achievable – Is your goal realistic based on your current fitness and life demands?
Relevant – Does this goal align with your broader ambitions and race calendar?
Time-based – How many weeks do you have to get there?

“It’s easy to say 'I want to qualify for Kona,' but what does that actually look like in numbers? You need to define the specific splits or paces that would get you there.” — Josh

2. Time Available (Your Life Sets the Limit)

Before building the plan, audit your schedule. That means being honest about your life commitments—work, family, commute, recovery needs—and determining what training hours are truly available.

Most age-group athletes fall between 7–15 hours per week
Consider time not just for workouts but for logistics (prep, commute, showers, etc.)
Identify high-volume days (often weekends) and minimal-capacity days

“You may think you can train 12 hours a week, but when you account for everything else—drive time, family, recovery—you might really only have 9.”

3. Fatigue Management (Don’t Burn Out)

Fatigue is inevitable in endurance training—but how you plan for it determines whether it builds you up or breaks you down.

Include 1–2 easy days per week (e.g., Monday and Friday)
Every 3–4 weeks, plan a deload week
Pay attention to non-training stress—job, sleep, family, travel
Learn to listen to your body and modify when needed

“Injuries happen when you ignore the warning signs. You’re not going to win or lose your race based on a single workout.”

4. Progression (Gradual Load Wins)

Improvement comes from progressive overload—not from maxing out every week.

Increase training load (time, distance, intensity) slowly
In running, stick to the 10–15% weekly increase rule
Progress the bike and swim first—they’re lower impact—before ramping up run volume
Add intensity gradually, especially in running

“Start with one harder session per discipline per week. That alone can create huge gains for newer athletes.”

5. Consistency (The True Secret Weapon)

There’s no shortcut to endurance. Consistent training beats heroic weeks every time.

Aim to complete 85–90% of scheduled sessions
Under-plan, then add workouts only if you're nailing what’s already there
Don’t worry if every session isn’t perfect—stacking consistent weeks wins races

“If you train one hour a day, most days of the week, 90% of the time—you’ll be ahead of 75% of people on the start line.”

6. Putting It Together: A Sample Structure

What does a basic week look like?

For an intermediate triathlete (Olympic or 70.3 focus):

2 swims
3 bikes
3 runs
1–2 strength or mobility sessions
1 full rest day

Some days will be doubles, and intensity distribution depends on your goal and how close you are to race day. Brick workouts and targeted sessions should be phased in as fitness improves.

“Don’t overthink which days have two workouts. Just hit your sessions, stay consistent, and progress gradually.”

Final Thoughts: Keep It Flexible

The most effective plan is one that fits your life, adapts to your fatigue levels, and progresses in a way you can sustain. Be honest with yourself, build around your available time, and don’t be afraid to start conservatively.

If you're looking for help creating your own plan—or want a second set of eyes on your training—reach out through www.precisemultisport.com. We’re always happy to help, no strings attached.