Triathlon Training Plan with Ironman World Champion Laura Philipp

You’re training for your first triathlon or ready to push for a new personal best? Whether it’s a sprint, Olympic or long-distance race, structured training, a bit of patience and the right fundamentals can make all the difference—not just on race day, but throughout your entire journey.

Together with 2024 Ironman World Champion Laura Philipp, we’ll walk you through what really matters—with real pro tips, smart training strategies and everyday nutrition advice to fuel your energy, focus and mindset.

Training Plan: How to Structure Your Triathlon Prep

How long should you train for?

Your ideal prep time depends on your fitness background. If you already have experience in one or more of the three disciplines, you’ll be able to progress more quickly. For beginners, Ironman World Champion Laura Philipp recommends starting with a sprint or Olympic distance. From there, you can gradually build up over 1–3 years. But Laura is clear on this: “Joy and healthy training should always come first—both can suffer if you overdo it too soon.”

What’s the role of periodisation?

“A good training structure is really important when preparing for a triathlon. The temptation to train too much too quickly is real,” says Laura.

A smart, well-balanced routine is key to making progress without drifting into overtraining. The variety of swimming, cycling and running keeps things interesting—but strength training and deliberate recovery phases are essential too. How often you train depends on your schedule and energy levels. One thing’s non-negotiable: recovery needs to be part of the plan.

Tip: Use training blocks that focus on specific goals—like:

• Monday: swim technique + strength & stability
• Tuesday: cycling intervals + mobility
• Wednesday: base swim + easy run
• and so on.

How many sessions per week are ideal?

Depending on your goals and fitness level, 6–10 training sessions a week is a solid benchmark. But it’s not about doing more, it’s about doing better. Hard efforts need to be balanced with recovery to make progress—and mental freshness plays a big part too.

Are there training plans to follow?

Yes, and they come straight from the world champion herself. Ready to dive in? Here’s a free training plan for 4, 8 or 12 weeks—designed for beginners and experienced athletes alike: Kickass Sports Triathlon Training Plan by Laura Philipp.

How should you manage training intensity?

Laura recommends balancing intensities across the week—for example, combining hard cycling intervals with a relaxed swim and a technique-focused run. Structured weeks with clear priorities, repeated load peaks and mental challenges help build endurance, sharpen form and develop race toughness.

“For endurance, technique and resilience, my coach Philipp Seipp and I build structured weekly plans with clear focus points and regular high-effort sessions that challenge me physically and mentally—balanced with low-intensity base training,” says Laura.

Technique & Mobility Across the Three Disciplines

If you want to make real progress in triathlon, it’s not just about putting in the hours, it’s about training well. Technique is key to greater efficiency, fewer injuries and faster performance. The better your form when swimming, cycling and running, the more energy you conserve, the longer you stay injury-free—and the more fun you’ll have doing it.

Common Technique Mistakes—and How to Avoid Them

Laura sees these beginner mistakes all the time:

• Swimming: Rushed starts, poor orientation and inefficient strokes waste energy—targeted swim technique sessions make a big difference.
• Cycling: Incorrect bike fit can cause discomfort and limit performance—a professional fitting is well worth it.
• Running: Poor posture in the final third of the race is common—solid running technique helps you hold form even when tired.

Tools & Routines to Improve Technique

“I use clear mental tools and images to stay focused under pressure and hold my best form,” says Laura. Video analysis and expert feedback help sharpen both internal and external awareness. It’s this kind of consistent, thoughtful refinement that really moves the needle.

Laura’s go-to tools:

• regular video feedback
• mental visualisations to stay sharp under pressure
• a technique focus built into every session
• coaching input to keep improving

Nutrition During Triathlon Training

“You won’t get far in triathlon without enough fuel,” says Laura. “Your everyday nutrition and how you fuel around training and racing is essential. The better you nourish your body, the better you’ll perform, recover and stay healthy.” So here’s the bottom line: if you’re training regularly, you need to think about more than just carbs and protein. Micronutrients matter too—for performance, immune support and recovery.

What does performance-focused nutrition look like?

A well-balanced mix of carbohydrates, fats and protein—alongside smart timing and enough fluids—is key. For Laura, that means a wholesome, everyday base diet that fits into real life, with plenty of micronutrients to fill the gaps.

“I follow a healthy vegetarian foundation day-to-day, but I don’t restrict myself too much—I’ll still have the odd sweet treat. As an athlete, I support my increased micronutrient needs with AG1, vitamin D and omega-3s.”

And what about hydration?

“Staying hydrated during the day and throughout training is just as important,” says Laura. “I try to drink at least 750 ml per hour during sessions—but how much you need depends on the intensity, the weather and how much you sweat.”

Why micronutrients matter for consistency

A daily dose of the right micronutrients supports your immune system, energy and recovery. If you want to train consistently and avoid burnout or illness, you need a solid foundation. “This is a crucial part of staying healthy and energised for training and racing. Being consistent, with fewer setbacks from injury or illness, is what lets me keep improving and hitting my goals.”

What changes on long training days?

Fuel early, fuel often. On high-intensity or long-duration training days, Laura takes in energy roughly every 10–15 minutes—usually in the form of gels or drinks. Her focus is on fast carbs and plenty of fluids. Heavier meals wait until later in the day, with a protein-rich snack before bed to support recovery.

“Before a race, I stick to foods I know I tolerate well—that won’t stress my gut,” she says. Race-day breakfast is always the same: porridge with banana and almond butter. Main meals? Usually rice, potatoes or quinoa. She cuts back on raw veg and fibre in the final 24–48 hours. Protein comes from eggs, tofu, yoghurt, quark or whey powder.

Carbo-loading—worth it or overrated?

Absolutely worth it—for longer races, it’s a must. But don’t overdo it. “Once your body’s fuel tank is full, it’s full. Overloading your gut just leads to discomfort,” says Laura. Skipping carb loading can seriously impact performance. Getting this part right can make or break your race. The key is to experiment in training and figure out what works for you. For some, that might even include jelly sweets or sugary drinks—so long as digestion keeps up.

Mindset & Mental Preparation for a Triathlon

Triathlon is just as much mental as it is physical.

“For long-term success, it’s so important to know your ‘why’,” says Laura. “What drives me to train every day? Why do I want to compete in this race? What will I tell myself when it really starts to hurt? Why am I doing all this? If you can answer those questions clearly, you’ll be able to push through any rough patch.”

Knowing what you’re training for makes it easier to deal with the tougher moments. Setbacks aren’t the end of the road—they’re opportunities for growth.

“I’ve always tried to see setbacks—like injuries—as a chance to come back stronger,” Laura shares. “So much of it comes down to mindset. If you can reframe obstacles as opportunities, everything shifts.”

Rituals for Race Day and Hard Sessions

One of Laura’s go-to tools is visualisation. She mentally rehearses all kinds of race scenarios so she’s ready to make the right decisions under pressure. “I imagine different situations—especially the worst-case ones, like a mechanical issue, a crash or head games from competitors. That way, I’m not caught off guard if they actually happen, and I’m much more likely to stay in control.”

This mindset doesn’t just help on race day—it also makes a difference in training: “I try to look forward to the hardest sessions because I know stepping out of my comfort zone is what makes me better,” says Laura. “I also prepare myself mentally for the fact that I might not nail it—and that’s OK. What matters is giving my best in that moment.”

The Final 48 Hours Before Race Day

The closer you get to race day, the more important it is to keep things simple. This is the time to stick to what you know—your routine is your anchor. That said, flexibility matters too. “I have a routine I like to follow—breakfast three hours before the start, a short run warm-up, a quick swim if possible, and some neuro drills,” says Laura. “But I try not to cling to it too rigidly. You never know, there might be a thunderstorm that delays the start. You need to stay relaxed and adapt.”

Recovery After Your Triathlon

You crossed the finish line! Congrats! But your routine isn’t quite done yet. Right after the race, get in a carb- and protein-rich meal as soon as possible—ideally followed by a massage. It’s one of the best ways to jumpstart recovery.

And then: sleep. “Over the years I’ve learned that sleep is my number one recovery tool,” says Laura. “I plan long rest phases on purpose—and prioritise sleep just like training.”

The day after the race, light movement helps. Think easy swimming or a gentle spin. Skip the run for now—your body needs a break from impact.

Final Takeaways: Your Triathlon Roadmap at a Glance

You’ve got this. Train smart, fuel well, trust your routine—then go out and own your race.

Have fun training—and good luck on the big day!