Custom Training Plan Creator

If it's an odd distance, choose the closest one and fine tune it

• Swim
  
  Yards Meters
• Bike
  
  Miles KMs
• Run
  
  Miles KMs

Many older athletes benefit from more frequent recovery weeks

• Increase volume for 3 weeks, then recover during the 4th.
• Increase volume for 2 weeks, then recover during the 3rd.

Don't worry if you're not sure, just use the defaults.

• Swim (Minutes per 100 yards)
  :
• Bike (miles/Hr)
  
• Run (Minutes/miles)
  :

• BEGINNER: This is my first year training at this distance OR it has been over six months since I have trained to this distance.
• INTERMEDIATE: I have done this distance before within the last year, am in the middle to the back of the pack and I am currently training.
• ADVANCED: I consider myself to be in the the first third of the pack (FOP), have done this distance repeatedly in the past or in the last year and can handle higher training volumes. There has been no recent lapse in my training.