Long triathlon training hours

Start from the hours you can really train each week and see how they add up to race day for a half or full distance triathlon.

Your details

10.0 hours a week at peak, 24 weeks

213 hr

training before a full distance

Swim each peak week2.0 hr
Bike each peak week5.0 hr
Run each peak week3.0 hr
Weeks 1 to 4 (hours)10.0, 10.0, 10.0, 6.0
Last 4 weeks (hours)10.0, 10.0, 7.5, 5.0
Lighter weeks (every 4th, about 60%)5
Taper weeks (volume down, keep some speed)2
This week (week 1)10.0 hours: swim 2.0, bike 5.0, run 3.0
Next step (week 2)10.0 hours: swim 2.0, bike 5.0, run 3.0
Finishesweek of 31 Mar 2027 (24 weeks from 21 Oct 2026)
Too much?Missed a week or feeling run down? Repeat the last easy week rather than catching up.
Progression frombuild up to your peak hours, every 4th week lighter, a 2 week taper (Bosquet 2007)
Add it to your calendarDownload 24 sessions (.ics)

The split is a starting point: the bike gets the most because it is the longest leg. Hours you can repeat week after week beat heroic weeks you cannot. Sleep and food are part of training.

If you feel run down for more than a couple of weeks, keep picking up colds, or your periods stop, ease off and talk to your GP.

The working

10 hours a week for 24 weeks

A planning split gives 2 hours of swimming, 5 of cycling and 3 of running each week. Over 22 build weeks with every fourth week lighter (5 lighter weeks at about 60%), then a 2 week taper (about 75% of peak, then 50%), that is about 213 hours of training.

Building up

From where you are now

Add the hours you train now and the page builds up to your peak in equal steps across the build weeks. Going from 6 to 10 hours over 22 weeks is about 2.5% more a week, which is gentle. Gabbett (2016) found that sudden spikes in training load, well above what you have done over the past month, go with more injuries, so if the step comes out above about 10% a week, start sooner or aim a little lower. Under about 8 hours at peak for a full distance, or 5 for a 70.3, the page flags a lean plan.

The taper

What research says

A large review of tapering studies found the best results came from about two weeks, cutting volume by roughly 40 to 60% while keeping some intensity. You will feel restless. That is normal.

Fitting it in

Real life ideas

Idea	Why it helps
Run or ride to work	training without extra time
Long ride at the weekend	the key session
Short swims before work	pools are quieter
Bricks once a fortnight	practise race day

Your plan, dated

Week by week with a calendar file

Pick a start date and every week gets its hours, split 20% swim, 50% bike and 30% run, with lighter weeks and the taper marked. Building from 6 to 10 hours over 24 weeks, week 1 is 6.0 hours (swim 1.2, bike 3.0, run 1.8) and the build adds about 2.5% a week. Download the calendar file to put each week in your diary; if a week goes wrong, repeat the last easy week rather than catching up.

Read with care

What this cannot tell you

Your planThis is a frame, not a coached plan.
ReadinessHours alone do not show whether you are ready.
InjuryPain is a reason to adapt the plan.

Questions

Common questions

How many hours a week to train for an iron distance?

It varies a lot with experience and goals. Start from hours you can repeat every week, and build gently.

How long should a triathlon taper be?

About two weeks, with volume cut by roughly half and some intensity kept.

Should I do a half before a full?

Many people find a half distance first helps them learn pacing and fuelling.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.