This is important: stay indoors! We are currently living in an unusual time, and this change in lifestyle may cause a setback in the progress that you are used to. Nevertheless, safety is the utmost priority. The sooner we stop the spread of COVID-19, the faster you get back on track. With this, it is high time that we adapt through an effective indoor triathlon training plan, and we are here to help.

This pandemic may be a downer for now but don’t let it ruin your excitement in participating in future competitions. We know for sure that definitely, you are not alone. As stated by Statista, a data-tracking site provided by research expert Christina Gough, triathlon participants in the US alone have increased from less than a million in 2006 to a whopping four million by 2017 [1]. Just because we are staying indoors, it does not mean that you must stop your training altogether. A lot can still be done, and there may be changes to what you are used to But progress is still progress, so let’s get to it.


What A Triathlon Training Plan Looks Like During COVID-19

A triathlon training plan is important to hit your goals. This includes training to enhance your swimming, biking, and running. Everyone has their own set goal: to finish the race, but not everyone has the same progress set in mind. It is key to set your own pace and your own progress to strengthen mental preparedness. Remember, here at PKRS.AI we are aiming to maximize your potential.


You would have had a triathlon training plan by now as an experienced athlete. However, with the need to stay indoors, you will have to make some changes to still achieve the progress you are aiming for.


Getting Started Inside

An indoor triathlon training regimen is not impossible to follow. You just have to change your mindset, and start embracing the ‘inside’ advantage. Indoor training lets you focus more on the equipment that you are using without the harsh elements of the outdoors. This is necessary to find out key points for improvement that outdoor training would never give you the chance to discover. A great way to learn and hone in on your technique!

Training Intensity Distribution Plan

Setting a proper intensity training volume is important when preparing for a triathlon training plan. This includes your number of workouts and their durations, and specific training hours per week, progressively increasing but should include active preparation and recovery. According to John Mayfield of Active, “active recovery is necessary for training to reduce further damage to the body, but expedites the body’s recovery systems instead. [2]“ This type of recovery should cover the body’s muscle repair, removal of metabolic waste, and induce beneficial hormonal responses. Stopping altogether may cause a plateau and possibly decline in your progress, so it’s important to not break the momentum.

There are usually 8-weeks and 12-weeks’ worth of triathlon training plans. However, due to the need to stay indoors, it now depends on you. What’s important right now is for you to keep moving and that your progress is tracked.

Endurance Training

We have mentioned in our previous article on How to Train for a Triathlon During COVID-19, that the best chance to boost endurance is through interval workouts. This includes your indoor running, cycling, and swimming (swim ergometer). This type of training shows how effective your body can get in pumping out the required energy for a prolonged period through endurance training. It is important to start early on, as the lack of endurance can immediately tire you out. Check out the article mentioned above for a more in-depth discussion on each triathlon discipline.


Strength Training

It has been proven that strength training is necessary to improve endurance. An article study published by Greg Crowther of the University of Washington, states that a possible key point that makes strength training beneficial is “if it mimics the movements and actions of the athlete’s sport.” An example provided is the non-effectivity to boost cyclists including heavy-weight squats to their training. This is because they do not resemble normal cycling enough to improve cycling performance. The study also highlighted the relevance of “explosive” strength training that develops neuromuscular strength [3]. This includes high-velocity, low-resistance workouts that increase strength without putting in a lot of extra muscle mass for the triathlete, especially in running.


Plan Accordingly

After listing your workouts and their durations, it’s time for calendar placing. Make sure to take note of the following during placement: consider your total workout period, active recovery, and rest day. Each workout period must vary within each discipline, and intense/explosive workouts must be spread accordingly to not strain and over fatigue the body. The right balance and equal distribution of workouts will maximize your progress while reaching optimal recovery.


Make Sure To Rest

Active recovery is known to help reduce further damage to the body. On the other hand, full rest days will help fully recover the body before engaging in more activities. When properly distributed in your triathlon training plan, you will have the least likely chance in getting negative outcomes such as underperformance, injury, illness, or poor well-being, as stated by a study on the Training and Competition Readiness in Triathlon. The study also adds that “inappropriate loading may lead to excessive accumulated fatigue and maladaptive processes.” [4]


The Right Triathlon Nutrition

A balanced nutrition is also needed for an effective triathlon training plan. In actuality, you do not need to be on a diet to optimize your nutrition. As stated by Mikael Eriksson of Scientific Triathlon, while diets work for specific athletes, a very large majority of athletes achieve optimal nutrition by improving their food quality intake [5]. Reaching the optimal nutrition levels require you to consume enough carbs to fuel the body but not overload it. All the while a good amount of protein maintains a healthy lean mass and optimize muscle recovery. In addition, by also not forgetting the right fluid intake such as water infused with electrolytes for an added boost.

Consider A Data-Driven Triathlon Training Plan 

Nowadays, a data-driven triathlon training plan is essential. Utilizing the availability of technology to monitor your physiological balance and progress, while seamlessly integrating long with the right coaching team. Here is where a tool like PKRS.AI comes into play. The ultimate fitness tool that will be able to deliver everything you need to maximize your triathlon training plan, all in the palm of your hand. A dedicated team of real human coaches readily available to guide and advise you 24/7. Adapts to your changing lifestyle, time, and energy reaching optimal recovery. And makes sure you are well-guided throughout your fitness journey consisting of cardio, strength, and recovery workouts. Take note that PKRS.AI creates a training plan tailor-made just for you based on your own stats, analyzed by our expert coaches.

Take it from our very own 4X World & Ironman Champion Leanda Cave, who also integrates the advancements of PKRS.AI to her day to day triathlon training plan. “Competing at the top of your game means having everything aligned just right. From your training to your recovery, your nutrition and mindset. They are all interlinked and with PKRS.AI they are always in perfect sync. Hitting the numbers required to win is one thing but that’s useless if you can’t stay injury-free and motivated.”

Get Started With PKRS.AI For Free

Reach your peak performance through PKRS.AI, by having your progress tracked accurately and efficiently. Proudly trusted by expert triathletes and world champions around the globe. Available for both Android and iOS, you can download the app now and get started with your 30-day free trial today.


  • Number of participants in triathlons in the United States from 2006 to 2017 (in millions)*, by Christina Gough, January 24, 2020
  • Don’t Skip It: Active Recovery 101, by John Mayfield,
    Strength Training for Distance Runners, by Greg Crowther,, March 2000
  • Training and Competition Readiness in Triathlon, by Naroa Etxebarria, Iñigo Mujika, and David Bruce Pyne, April 29, 2019
  • Nutrition for Athletes: A quick-guide,