How much training is involved?

When considering how many hours you can commit to training each week, take in to consideration what your goal is for the race?

  1. It’s your first triathlon and simply crossing the finish line will be a massive achievement no matter what the time
  2. It’s your first triathlon but you have a sporting back ground and have a target time in mind
  3. You’ve done the race before and want to beat your last time
  4. Maybe you’re confident at two of the disciplines but one is in need of a lot of work!


Secondly, how much time can you realistically dedicate to training?

Many of us lead busy lives, between work, family, school and the demands of day to day life, how much time each week can you realistically commit to training each week?

This may have an impact on the event you sign up too. If you’re really short on time maybe a relay team is a good way to experience triathlon and decide whether you want to commit more time in future and take on the challenge as an individual.

Finally, the most obvious one, the distance of race you choose will impact the number of hours you spend training each week. An Olympic distance race is going to require a little bit more time to train than a sprint distance event.

Here’s an approximate guide for the amount of time you may want to dedicate to training weekly to confidently cross that finish line:




(In it to finish)


(Going for a time)


(In it for a PB)

Super Sprint

3-4 hrs

4-6 hrs

6-8 hrs


4-6 hrs

6-8 hrs

8-10 hrs


6-8 hrs

8-10 hrs

10-12 hrs

Olympic Plus

7-9 hrs

10-12 hrs

12-14 hrs




If you’re someone who’s not already active each week finding 2-3 hrs each week to commit to getting active will help you get into a good routine for when the training plan starts.

Over winter time it doesn’t really matter what the activity is as long as you’re active, if you’ve been a couch potato for a while then begin by going out for regular walks and getting in the habit of being active once you’ve got the routine of it start introducing some running too. If you’re a gym member go to some of the group fitness classes your gym has to offer, classes like Pilates are fantastic for your core strength and really beneficial to triathletes.

The team at RG Active also meet a lot of people who actually learn to swim to take part in a triathlon, if you’re in this situation the sooner you get down to your local swimming pool and start adult swimming lessons the better! Swimming is largely technique based sport so you don’t need to be super strong although it does require a good level of patience and practise.



If you’re someone that is already active on a weekly basis look for new ways to keep things interesting, for example, if you always run on road why not try some off-road running, or if you haven’t tried out your local ‘Park Run’ (free 5km running events that take place in many parks around the UK) and see how much you can improve your 5km run time over the next few months on your local course.

If you’ve not been doing any strength or conditioning work, the colder months can be a great time to bring this back into your training it supplements swimming, biking and running perfectly and can be done indoors where it’s warm in the winter months!