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Home/Training plans

The catalogue

Recovery-led triathlon training plans

Twelve plans, one system. From Sprint to Ironman, each plan places readiness beside your race date and the week you actually have.

Included with membership 6–26 weeks 7-day free trial

A race in the calendar. The block anchors to race day and works backwards.

SPRINT 750M · 20K · 5K U

Sprint Plan

Learn more OLYMPIC 1.5K · 40K · 10K U

Olympic Plan

Learn more 70.3 1.9K · 90K · 21.1K U

70.3 Plan

Learn more 140.6 3.8K · 180K · 42.2K U

Ironman Plan

Learn more
Three riders casting long shadows on the road

Custom plan

Got a date and a life
that will not fit a template?

Build a plan from 6 to 26 weeks for any triathlon distance, anchored to your race day and shaped around the hours you actually have. Then let your Protocol Score decide when each session lands.

Build my plan See the method
Build around real life

Choose the problem your plan must survive

Distance is only one part of the decision. Start with the constraint that is most likely to break an ordinary week, then choose the plan you can repeat.

Starting out

Build a beginner triathlon training plan

Learn all three disciplines without copying the volume of an experienced athlete.

 Weekly structure

Balance swim, bike and run

Set the right frequency, protect purposeful sessions and adapt when the week changes.

 Work

Fit Ironman training around a 9-to-5

Place the key weekday sessions and weekend endurance work where they can survive.

 Family

Plan the household cost honestly

Account for childcare, recovery and protected family time before choosing the volume.

 Available time

Understand the weekly hours

Compare base, build, recovery and taper weeks rather than forcing one weekly total.

 Support level

Decide whether a plan is enough

Separate plan delivery from the judgement, accountability and adaptation coaching provides.
The difference

Every plan answers when, not just what

Any competent plan can tell you to do intervals on Tuesday. None of them know your Tuesday. They cannot see the night your child was ill, the week your job turned, or the HRV that fell off a shelf this morning. So the session lands regardless, and the athlete pays for it in month three.

Every plan in this catalogue is answerable to your body. Your morning Protocol Score, built from HRV, sleep and training load, decides whether today's session runs at full intensity, gets trimmed, or becomes recovery on purpose. Over a season that is the difference between arriving at your race sharp and arriving at your physio apologetic. That is the whole of the R.A.C.E. Framework, applied one morning at a time. Athletes who want personal support can explore online triathlon coaching; athletes in London can train with the Unbroken Triathlon Club.

Questions

The plans, answered

How long are the plans?
Race plans run a live 12-week block anchored to your race date, with a rolling base rhythm before the window opens. Custom plans build from 6 to 26 weeks. The non-race plans (faster, longer, consistent) run in continuous 4-week waves: three weeks building, one week absorbing.
Do I need a race booked to start?
No. Half the catalogue exists precisely for athletes without a race date: build the engine, hold your base, come back from injury, or reset after a season. Set a race later and the plan re-anchors itself to it.
How many hours a week do the plans need?
From about three hours for a sprint or a maintenance block, up to ten to fourteen at the peak of an Ironman build. Every plan starts from the hours you actually have, not the hours a template assumes.
What makes these different from other training plans?
Other plans tell you what to do. These decide when you can do it. Every session is placed against your morning Protocol Score, built from your HRV, sleep and training load, so hard days land on days your body can bank them and recovery is scheduled rather than improvised.
Is there a PDF I can download?
No, and that is deliberate. A PDF is fixed the moment it is written: it cannot see the week you slept badly, travelled, or picked up a cold, so it keeps demanding the same session regardless. That is the single biggest reason plans fail. Unbroken runs the block live in the app instead, anchored to your race date and adjusted by your morning readiness, so the hard days land when your body can actually use them.
Is the plan free?
The tools around it are. The race-time predictor and every guide on this site are free and need no signup, and the app runs a free trial so you can see a full week of the system before paying. Coaching and the app subscription are paid, because a plan that adapts to you daily is not a static download.
How many weeks should a triathlon plan be?
Twelve weeks is the structured block for every distance we coach. Longer runways do not mean a longer block, they mean more base in front of it. Each race page on this site tells you how many weeks you have left and what still fits.
Do you have plans for beginners?
Yes, at every distance. The difference is the timeline rather than the sessions: a beginner gets more weeks of easy aerobic work before the structured block starts, so the hard weeks land on a body that can absorb them.

One membership. Every plan.

£12.99 a month, seven days free. The app and its recovery-led training plans, with current inclusions shown on the pricing page.

Download the app and get started Predict your finish first

Weekday email

One piece like this, every weekday at half six.

In your inbox before the day starts. Nothing to download, nothing to buy, and you can stop them any time and keep the Sunday Brief.

One confirmation email, and that is the last step.

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