Free trial week of triathlon training

Triathlon is as much a sport as it is a lifestyle. And with that comes structured training in three different sports. And the most important, to be able to find the time for your social life and recovery.

Start training with us

Based on how your situation and ambition, we deliver an individual plan for your triathlon training and racing. It starts with you, and for your training to become relevant and worth doing, we need you to answer a couple of questions. So please, fill out the form below.

  • Background

  • In case we need to contact you for follow up questions.
  • Training

  • Enter the date you think you are ready to start with your test week.
    Date Format: YYYY dash MM dash DD
  • A rule of thumb: Sprint (6-10h), Olympic (8-12h), Ironman 70.3 (8-14h), Ironman (10-14h)
  • Racing

  • If you have not yet decided, enter an approximate date.
    Date Format: YYYY dash MM dash DD
  • Other

Tips on how to choose your training volume

Everybody can train super hard, but the road to success in triathlon training comes with balance. You can read our series on how we structure our training programs and everyday life here.

When you define your training volume, our recommendation is,

  • Sprint distance, 6-10 hours
  • Olympic distance, 8-12 hours
  • Ironman 70.3 distance, 8-14 hours
  • Ironman distance, 10-14 hours

“If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race it’s up to you.”

Dave scott/

Triathlon training explained – The structure of your training week

Triathlon training explained

During the session, we will walk you through a typical week of triathlon training. And discuss topics like how to structure your season, as well as how much, how often, and how hard you should train.:::To download a free week of triathlon training, please go to our website ( and register.

Posted by TOT Triathlon on Wednesday, October 30, 2019

In the video above, we discuss how we structure a training week. Note that this week that we are using is situated in the pre-season, for a person that likes to train for eight hours per week. The Week will look a little bit different depending on what information you are posting in the form above. So, depending on your strengths and areas of improvement, plus how many hours per week you are able to train. Your sessions will be different. BUT, the structure of your training week will look quite like this!

Looking at a session

Bike workout explained

In your free trial week, or if you are training with us. You will see that our sessions are formed in such a way so that regardless of sport. The look and structure are the same. See the above picture as a map of how to read it.

What you need for triathlon training


  • Must have: Heart rate monitor for zone training (like a Garmin watch or equivalent)


  • Must have: Swimsuit, goggles and swim cap
  • Nice to have: Wetsuit, paddles, pull buoy and fins


  • Must have: Bicycle and helmet
  • Nice to have: So many other things!


  • Must have: Running shoes

Let’s go

Maybe I am biased, but triathlon training is the most fun you can have. So don’t wait, join the community and share the joy!

Having a question?

Send us an email and we'll get back to you, asap. Welcome to TOT


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