How to Fit Your Triathlon Training Schedule Into Your Week
Because balancing triathlon training with work, family, and other responsibilities can feel like a juggling act.
With three sports to train for, plus strength sessions and recovery, the schedule can quickly become overwhelming. But fear not—triathlon is as much about smart planning as it is about physical effort.
Here are practical tips, tricks, and strategies to make triathlon training fit seamlessly into your life.
1. Prioritize Your Key Workouts
Not every workout in your plan is created equal. Focus on the sessions that align most closely with your goals and race distance:
Long endurance sessions for stamina 🏃♂️🚴
Brick workouts (bike + run) to practice transitions
Intensity sessions to build speed and power
If you’re short on time, these are the must-dos. Skip the extras, not the essentials.
2. Block Your Calendar
Treat your training sessions like important meetings.
Find consistent time slots that work for you—early mornings, lunch breaks, or after work.
Schedule them in your calendar to minimize conflicts.
A good rule of thumb that I personally use: plan your week every Sunday night.
3. Use Your Commute
Turn commuting time into training time:
Bike to work for a steady-state ride.
Run home from the office (pack a change of clothes the day before).
Use a nearby pool for pre- or post-work swims or during lunch if your work schedule is flexible enough.
Small changes like these can save hours every week.
4. Embrace Brick Workouts
Brick workouts (combining two disciplines, like biking and running) are a triathlete’s best time-saving hack.
A quick 10–20 minute run after a bike ride trains your body for transitions.
It’s efficient and helps you squeeze in more quality training.
5. Combine Family or Social Time with Training
Training doesn’t have to mean time away from loved ones:
Take your kids or partner on a casual bike ride or jog alongside them.
Plan weekend long runs or rides with friends.
Use group runs or local swim sessions as family outings.
6. Maximize Efficiency
Efficiency is everything when time is limited:
Indoor training: Use a turbo trainer or treadmill to cut out setup and travel time.
Short but intense workouts: High-intensity interval training (HIIT) can replace longer sessions on busy days.
Pack ahead: Prep gear the night before so you’re ready to go.
7. Be Realistic About Your Schedule
Life happens, and that’s okay. It’s better to commit to 6–8 hours of quality training than to stress over trying to hit 12+ hours. Some tips:
Focus on consistency over volume.
Accept that some weeks will be lighter than others, and that’s fine.
8. Take Advantage of Technology
Apps and gadgets can help you stay on track:
Use training platforms (like TrainingPeaks) to plan your week.
Invest in a smart trainer for efficient bike sessions.
Sync workouts to your watch for easy tracking.
9. Leverage Rest Days and Recovery
Rest isn’t wasted time—it’s when you get stronger. Use your rest days wisely:
Stretch or do yoga for active recovery 🧘♀️.
Spend extra time with loved ones or catch up on errands.
This keeps you refreshed and ready for the next session.
10. Adjust as Needed
Flexibility is key. If life throws a curveball:
Combine shorter sessions (e.g., a swim + run).
Shift your long workouts to the weekend.
Replace a workout with something fun, like a hike or family activity.
Consistency matters more than perfection.
My Experience: Juggling Training and Life
When I first started triathlon, I thought I had to follow my plan to the letter. If I missed a session, I’d feel guilty and frustrated. Over time, I learned that life balance is part of the sport. Now, I focus on hitting the key sessions and being flexible with the rest. Some weeks are smoother than others, but I’ve learned to roll with it.
Recap
Prioritize key sessions (endurance, bricks, intensity).
Schedule training like a meeting—don’t leave it to chance.
Use your commute, combine workouts, and stay flexible.
Remember, consistency is better than perfection.
Balancing triathlon training with life isn’t always easy, but with a bit of planning and creativity, it’s absolutely doable. What’s your biggest challenge when fitting training into your week? Let me know in the comments—I’d love to help!