How to Build a Training Plan That Actually Works (Cycling, Running, Triathlon)

Here's the uncomfortable truth: most self-coached athletes don't have a training plan—they have a workout collection. Random intervals here, a long ride there, some tempo work when they feel good. Then race day arrives and they wonder why their fitness doesn't match their effort.

After training dozens of athletes and racing at the Pro/Elite level for years, I've seen what separates training plans that work from those that fail. Whether you're preparing for a century ride, marathon, or Ironman, this guide shows you exactly how to build a plan that delivers results.

The 7 Essential Components of Effective Training Plans

1. A Specific, Measurable Goal

Bad goal: "Get faster"
Good goal: "Increase FTP from 250W to 270W by March 15th for the Sunny King Criterium"

Specificity forces your training plan to optimize for what actually matters. A century requires different training than a 40km time trial. A marathon requires different preparation than a 5K. Define:

• Event type: Road race, time trial, gran fondo, marathon, ultra, triathlon
• Date: Exact race day (determines plan length)
• Performance metric: Power, pace, time, placement
• Priority: A-race, B-race, or C-race (affects taper strategy)

2. Honest Time Availability

The #1 reason training plans fail: athletes create plans for the person they wish they were, not the person they are. You have a job, family, and responsibilities. Be brutally honest about available training time.

Calculate your realistic weekly training hours:

• Monday-Friday: How many hours AFTER work, family dinner, and obligations?
• Saturday: Morning or full day available?
• Sunday: Can you do long workouts or are there constraints?
• Add 20% buffer for life happening (sick kids, work deadlines, bad weather)

Example realistic calculation:

Weekdays: 5 days × 1 hour = 5 hours
Saturday: 3-hour long ride
Sunday: 2-hour run or recovery ride
Total: 10 hours/week

Minus 20% buffer (2 hours) = 8 hours/week realistic

Build your plan around 8 hours, not 10. You'll actually complete workouts instead of constantly feeling behind.

3. Baseline Fitness Assessment

You can't improve what you don't measure. Before creating a training plan, establish your current fitness:

For Cyclists:

• FTP Test: 20-minute all-out effort, take 95% of average power = Functional Threshold Power
• Power-to-Weight Ratio: FTP (watts) ÷ body weight (kg)
• Current Volume: Average weekly TSS over last 4 weeks

For Runners:

• Threshold Pace: 30-minute time trial pace (or 10K race pace)
• Current Mileage: Average weekly miles over last 4 weeks
• Long Run Distance: Longest recent run without excessive fatigue

For Triathletes:

• FTP for cycling (watts)
• Threshold pace for running (min/mile)
• CSS (Critical Swim Speed) for swimming
• Current weekly volume across all three sports

4. Proper Periodization Structure

Periodization isn't optional—it's the scientific foundation of all effective training. Your plan must include distinct phases that build on each other:

Base Phase (8-12 weeks):

• 70-80% of time in Zone 2 (aerobic endurance)
• Build weekly volume progressively (10% increases)
• Focus: aerobic capacity, fat oxidation, work capacity
• Feels "too easy" but creates foundation for everything else

Build Phase (6-8 weeks):

• Add threshold and VO2max intervals
• 80/20 rule: 80% Zone 1-2, 20% Zone 4-6
• Maintain or slightly reduce volume while increasing intensity
• Focus: lactate threshold, VO2max, race-specific fitness

Peak Phase (2-3 weeks):

• Reduce volume by 30-50% (taper)
• Maintain intensity with race-pace efforts
• Shed accumulated fatigue while preserving fitness
• Focus: converting fitness into race-ready performance

Recovery Phase (1-2 weeks):

• Post-race or post-block regeneration
• 50% or less of peak volume
• Zone 1-2 only, or complete rest
• Prevents burnout and prepares for next training cycle

5. Progressive Overload with Built-In Recovery

Fitness improves through controlled stress + adequate recovery. Your plan must balance both:

The 3:1 Training Week Structure:

Week 1: 100% load (e.g., 400 TSS)
Week 2: 110% load (440 TSS)
Week 3: 120% load (480 TSS)
Week 4: 60-70% load (280 TSS) - RECOVERY WEEK

Repeat with higher baseline

Most athletes skip Week 4 and wonder why they plateau or get injured. Recovery weeks are where adaptation actually happens—don't skip them.

6. Sport-Specific Intensity Distribution

Not all endurance sports respond to the same training distribution. Research shows optimal intensity varies:

Cycling: Polarized or Pyramidal

• 80% Zone 1-2 (easy aerobic)
• 10% Zone 3-4 (tempo/threshold)
• 10% Zone 5-6 (VO2max/anaerobic)

Running: More Pyramidal

• 80% Zone 1-2 (easy runs)
• 15% Zone 3-4 (tempo/threshold)
• 5% Zone 5+ (intervals/speed work)

Triathlon: Moderate Distribution

• 75% Zone 1-2 across all sports
• 15% Zone 3-4 (race-specific work)
• 10% Zone 5+ (limited high intensity due to multi-sport fatigue)

7. Measurable Milestones and Adjustments

A training plan isn't "set and forget"—it's a living document. Build in checkpoints:

• Weekly: Review compliance (did you complete planned workouts?)
• Every 4 weeks: Retest FTP or threshold pace to adjust training zones
• Every 8 weeks: Assess goal progress and adjust plan if needed
• Ongoing: Track subjective fatigue, sleep quality, motivation

Step-by-Step: Building Your Training Plan

Step 1: Define Your Goal and Timeline

Example: "Finish my first century ride (100 miles) on June 15th, 2025 with sub-6 hour time"

• Today's date: January 1, 2025
• Race date: June 15, 2025
• Available time: 24 weeks

Step 2: Calculate Training Volume

Current state: Riding 4-5 hours/week, longest ride 40 miles
Goal state: Need to build to 100-mile endurance

Plan:

• Base phase (12 weeks): Build from 5 hrs/week to 10 hrs/week
• Build phase (8 weeks): Maintain 10 hrs/week, add intensity
• Peak phase (3 weeks): Taper from 10 hrs to 6-7 hrs
• Recovery (1 week post-event)

Step 3: Structure Your Week

Example Base Phase Week (8 hrs total):

Monday: Rest
Tuesday: 1 hour Zone 2 (60 TSS)
Wednesday: 1.5 hours Zone 2 with 20min tempo (85 TSS)
Thursday: 1 hour Zone 2 recovery (50 TSS)
Friday: Rest
Saturday: 3 hours Zone 2 long ride (170 TSS)
Sunday: 1.5 hours Zone 2 or cross-train (75 TSS)

Weekly Total: 8 hours, 440 TSS

Step 4: Add Progression

Increase weekly load by 10% each week for 3 weeks, then recovery week:

Week 1: 440 TSS
Week 2: 484 TSS (10% increase)
Week 3: 532 TSS (10% increase)
Week 4: 308 TSS (recovery - 70% of Week 1)
Week 5: 479 TSS (restart at Week 2 level)
...continue pattern

Step 5: Build in Intensity (Build Phase)

After 12 weeks of base, transition to build phase:

Tuesday: 1.5 hours with 3x10min @ threshold (Zone 4)
Thursday: 1 hour with 5x3min @ VO2max (Zone 5)
Saturday: 3 hours with 2x20min @ sweet spot (Zone 3-4)
Other days: Easy Zone 2 recovery

Step 6: Taper for Peak Performance

Final 3 weeks before century:

Week 1 (3 weeks out): Reduce volume 20%, maintain intensity
Week 2 (2 weeks out): Reduce volume 40%, short race-pace efforts
Week 3 (race week): Reduce volume 50%, one short ride at goal pace
Race Day: Execute your plan!

Common Training Plan Mistakes (and Fixes)

Mistake #1: Too Much Intensity, Too Soon

Problem: Jumping straight into interval training without aerobic base
Result: Early fitness gains followed by plateau, burnout, or injury
Fix: Minimum 8 weeks of base training before adding significant intensity

Mistake #2: Ignoring Recovery

Problem: "More is better" mentality, training hard 7 days/week
Result: Overtraining, declining performance, persistent fatigue
Fix: Every 4th week is recovery week, 2+ rest days per week

Mistake #3: Random Workout Selection

Problem: Doing whatever feels good that day instead of following plan
Result: Unbalanced training, gaps in fitness, missed periodization benefits
Fix: Commit to structured plan for minimum 8-12 weeks

Mistake #4: Copying Pro Athlete Plans

Problem: Using plans designed for 20+ hrs/week when you have 8 hours
Result: Incomplete workouts, guilt, burnout
Fix: Build plan around YOUR actual available time

Mistake #5: No Plan Adjustments

Problem: Following plan rigidly even when sick, injured, or life happens
Result: Overtraining through illness, worsening injuries
Fix: Build flexibility into plan, adjust based on fatigue and life events

Tools to Build Your Training Plan

Option 1: DIY with Spreadsheet

Pros: Complete control, free, learn training principles deeply
Cons: Time-consuming (10-20 hours to build 12-week plan), requires deep knowledge

Option 2: Hire a Coach

Pros: Personalized expertise, accountability, ongoing adjustments
Cons: Expensive ($200-500/month), less autonomy
Best for: Athletes with budget, who need external motivation

Option 3: AI-Generated Training Plans

Pros: Instant plan generation, follows periodization principles, costs $20/month, unlimited revisions
Cons: Less personalized than human coach
Best for: Self-motivated athletes who understand training basics

Tools like TrainingDojo apply the exact periodization principles outlined in this guide, generating plans in minutes instead of hours. You input your goal, available time, and current fitness—AI builds a science-backed plan automatically.

Sample Training Plans by Sport

12-Week Cycling Plan (Century Preparation)

Weeks 1-8 (Base):
- Build from 6 hrs/week to 10 hrs/week
- 80% Zone 2, 20% Zone 3 tempo
- Long ride progression: 2hr → 2.5hr → 3hr → 3.5hr

Weeks 9-11 (Build):
- 10 hrs/week maintained
- Add 2 intensity days: threshold + VO2max
- Long ride with race-pace segments

Week 12 (Taper):
- Reduce to 6 hrs/week
- Short race-pace efforts
- Race day: Century!

16-Week Marathon Plan

Weeks 1-10 (Base):
- Build from 25 miles/week to 45 miles/week
- 4-5 runs per week, mostly easy pace
- Long run progression: 10mi → 12mi → 14mi → 16mi → 18mi → 20mi

Weeks 11-14 (Build):
- Maintain 40-45 miles/week
- Add tempo runs (1x/week) and intervals (1x/week)
- Long runs with marathon-pace segments

Weeks 15-16 (Taper):
- Reduce to 25-30 miles/week
- Short race-pace efforts
- Race day: Marathon!

20-Week Ironman 70.3 Plan

Weeks 1-12 (Base):
- Build from 8 hrs/week to 12 hrs/week across 3 sports
- Swim: 2-3x/week technique and endurance
- Bike: Long rides building to 3 hours
- Run: Base mileage building to 25 miles/week

Weeks 13-18 (Build):
- 12-14 hrs/week
- Add brick workouts (bike → run)
- Race-pace intervals in each sport
- Long ride + long run in same week

Weeks 19-20 (Taper):
- Reduce to 8 hrs/week
- Short race-pace efforts
- Practice race-day nutrition and transitions

The Bottom Line: Planning Beats Winging It

The difference between athletes who achieve their goals and those who spin their wheels? A structured, science-backed training plan executed consistently.

You don't need to be a coach or sports scientist to build an effective plan. Follow these principles:

1. Set a specific, measurable goal
2. Be honest about available training time
3. Test baseline fitness
4. Follow periodization: base → build → peak → recover
5. Progressive overload with recovery weeks
6. Match intensity distribution to your sport
7. Measure progress and adjust

Whether you build your plan manually, hire a coach, or use AI, having a plan transforms random training into purposeful progression. Stop guessing and start training with intention.

Ready to build your plan? Use TrainingDojo to generate a periodized, science-backed training plan in under 5 minutes. No guesswork—just proven training principles applied to your specific goals.