Plan Builder · Tigz Does Tri

1Answer 5 quick questionsAbout 2 minutes

2See your plan freeThe chart and first 2 weeks

3Unlock it if you like itOnce-off. No subscription.

Which triathlon?

Sprint750 m · 20 km · 5 km · R399 Olympic1.5 · 40 · 10 km · R449 70.31.9 · 90 · 21.1 km · R599 Ironman3.8 · 180 · 42.2 km · R799

Race distance (km)

Total climb (m)

It's on the race website. UTCT's 55 km has about 3,100 m.

Where is the race?

HighveldJoburg, Pretoria, Free State Inland, lowerAbout 500–1,200 m CoastCape Town, Durban, Gqeberha

Average km per week (last 4 weeks)

Longest run in the last 30 days (km)

This is the most important number for staying injury-free.

Where do you train?

Highveld Inland, lower Coast

Altitude changes race times by up to 3%, so your prediction is adjusted for where you race.

A recent race or time trial

Finish time

Just type the numbers: 5500 becomes 55:00, 35500 becomes 3:55:00.

Goal finish time (optional)

I'll tell you honestly if it's on track, a stretch or very ambitious.

Hours you train a week now (swim, bike and run)

hrs

Longest ride in the last 30 days

hrs

How far can you swim without stopping?

Under 400 m 400 m–1 km 1–2 km 2 km+

How many of the last 8 weeks did you actually run?

0–2 weeksJust getting going again 3–5 weeksOn and off 6–8 weeksPretty consistent

Your plan builds from what you've really done lately, not your best-ever week.

Experience

NewFirst time at this distance Done itFinished it before Chasing timeRacing for a PB

Days you can run

3 4 5 6

Hours you can give running each week

hrs

Be honest. The plan uses this to find the most volume you can actually do.

Long run day

Saturday Sunday

When do you usually run?

Morning Evening Mix

Mix means weekday runs in the evening and weekend runs in the morning.

How much running?

LessAbout 15% less. Good for busy or niggly seasons RecommendedThe most that's safe for you MoreA little extra, if your hours allow

Every option stays inside the injury rules.

Gym / strength sessions per week

0 1 2 3

Two is the sweet spot for most runners.

When do you lift?

Morning Evening

Extras

Add stair-climber sessionsMy favourite low-impact work for strong legs and lungs

1 a week2 a week

I am a

Man Woman

Heart rate (optional)

Resting, first thing in the morning

Max, if you know it

Adds heart-rate targets to every pace, so hot, hilly or high days are still the right effort.

Plan around your period? (optional)

Yes No thanks

Totally up to you. If you say yes, your expected period days are marked on the plan. Research shows the cycle changes performance only slightly and differently for everyone, so your total training stays the same.

First day of your last period

Usual cycle length (days)

Keep hard sessions off my first two daysThey swap with an easy day later that week. If there isn't one, that session becomes an easy run.

My periods have stopped for 3+ months, or are very irregular.

Injuries in the last 6 months

NoneAll good A niggleHealed, but it comes and goes Injured nowPain when I run

Health check A doctor has told me to limit exercise, or I get chest pain, dizziness or fainting when I train.

Your first name (goes on your plan)

Let's build your plan

What are you training for?

Where are you now?

What does your week allow?

Your body

Building your plan