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Swimming Plans

Swimming training plans, by distance and level

From reaching your first continuous 1500m to speed and endurance blocks at 3000m and beyond. Every plan sets the sets, the rest intervals and the target paces — this isn't "swim long until you're tired", it's structured work by zone.

Some plans combine technique and endurance; others add dryland strength so you gain power without adding pool volume. If you swim as part of a triathlon, look at the triathlon plans instead — they already integrate all three sports into the same week.

See all plans Cycling plans

108 plans

Swimming · Speed

4 Week Swim Booster: Speed Focus (Beginner)

4 wks · Beginner

US$ 24.99

View plan Running · 5 km

8 Week 5 km Prep: Run (First Timer Focus)

8 wks · Beginner

US$ 39.99

View plan Running · 5 km

12 Week 5 km Prep: Run (Extended Base)

12 wks · Beginner

US$ 49.99

View plan Running · 5 km

8 Week 5 km Power: Run with Stryd (Beginner)

8 wks · Beginner

US$ 39.99

View plan Running · 5 km

12 Week 5 km Power: Run with Stryd (Extended)

12 wks · Beginner

US$ 49.99

View plan Running · 5 km

8 Week 5 km Speed: Run (Intermediate)

8 wks · Intermediate

US$ 39.99

View plan Swimming · 1500m

4 Week Swim Challenge: Reach 1500m Non-Stop (Beginner)

4 wks · Beginner

US$ 24.99

View plan Swimming · 1900m

4 Week 70.3 Swim Prep: Reach 1900m (Half Distance)

4 wks · Intermediate

US$ 24.99

View plan Swimming · Speed

8 Week Swim Speed: Polarized 80/20 (Beginner)

8 wks · Beginner

US$ 49.99

View plan Swimming · 3000m

8 Week Endurance Swim: Reach 3000m Non-Stop (Intermediate)

8 wks · Intermediate

US$ 39.99

View plan Swimming · Endurance

4 Week Swim Booster: Endurance Focus (Intermediate)

4 wks · Intermediate

US$ 24.99

View plan Swimming · 1500m

4 Week Swim Peak: 1500m Speed (Advanced)

4 wks · Advanced

US$ 24.99

View plan Cycling · FTP

8 Week Polarized 80/20 - Improve FTP, VO2Max, Speed and Endurance

8 wks · Beginner

US$ 39.99

View plan Cycling · FTP

12 Week Polarized 80/20 - Improve FTP, VO2Max, Speed and Endurance

12 wks · Intermediate

US$ 49.99

View plan Cycling · FTP

16 Week Polarized 80/20 - Improve FTP, VO2Max, Speed and Endurance

16 wks · Advanced

US$ 59.99

View plan Triathlon · Olympic

8 Week Olympic Speed: Triathlon ‍️ (Polarized 80/20)

9 wks · Intermediate

US$ 39.99

View plan Running · 42 km

18 Week Marathon Base: Heart Rate (Beginner Vol: <90km)

18 wks · Beginner

US$ 59.99

View plan Running · 42 km

12 Week Marathon Base: Heart Rate (Beginner Vol: <90km)

12 wks · Beginner

US$ 49.99

View plan Running · 42 km

12 Week Marathon Build: Heart Rate (Intermediate Vol: 90-110km)

12 wks · Intermediate

US$ 49.99

View plan Running · 42 km

18 Week Marathon Build: Heart Rate (Intermediate Vol: 90-110km)

18 wks · Intermediate

US$ 59.99

View plan Running · 42 km

12 Week Marathon Peak: Heart Rate (Advanced Vol: 110km+)

12 wks · Advanced

US$ 49.99

View plan Running · 42 km

18 Week Marathon Peak: Heart Rate (Advanced Vol: 110km+)

18 wks · Advanced

US$ 59.99

View plan Triathlon · Short - Sprint

9 Week Sprint Express: Triathlon ‍️ (Time-Crunched triathlete)

9 wks · Beginner

US$ 39.99

View plan Triathlon · Olympic

9 Week Olympic Base: Triathlon ‍️ (Beginner)

9 wks · Beginner

US$ 39.99

View plan Running · 5 km

8 Week 5 km Peak: Run (Advanced Speed)

8 wks · Advanced

US$ 39.99

View plan Running · 21 km

12 Week Half Marathon 21 km Peak: Run (Advanced Polarized)

12 wks · Advanced

US$ 49.99

View plan Running · 21 km

16 Week Half Marathon Prep: Run (Polarized 80/20)

16 wks · Beginner

US$ 59.99

View plan Running · 10 km

8 Week 10 km Prep: Run (First Timer Focus)

8 wks · Beginner

US$ 39.99

View plan Running · 5 km

12 Week 5 km Build: Run (Extended Speed)

12 wks · Intermediate

US$ 49.99

View plan Running · 10 km

12 Week 10 km Build: Run (Polarized 80/20)

12 wks · Intermediate

US$ 49.99

View plan Running · 10 km

12 Week 10 km Peak: Run (Advanced Polarized)

12 wks · Advanced

US$ 49.99

View plan Running · 21 km

16 Week Half Marathon 21 km Build: Run (Intermediate - Polarized 80/20)

16 wks · Intermediate

US$ 59.99

View plan Triathlon · Half

20 Week Half Distance Peak: Triathlon ‍️ (Advanced Polarized 80/20)

20 wks · Advanced

US$ 69.99

View plan Triathlon · Olympic

19 Week Olympic Build: Triathlon ‍️ (Intermediate to Advanced)

19 wks · Advanced

US$ 59.99

View plan Triathlon · Full

22 Week Full Distance Prep: Triathlon ‍️ (First Timer Focus)

22 wks · Beginner

US$ 79.99

View plan Triathlon · Half

19 Week Half Distance Prep: Triathlon ‍️ (First Timer Focus)

19 wks · Beginner

US$ 69.99

View plan Triathlon · Half

19 Week Half Distance Build: Triathlon ‍️ (Intermediate Polarized)

19 wks · Intermediate

US$ 69.99

View plan Triathlon · Olympic

17 Week Olympic Prep: Triathlon ‍️ (First Timer Focus)

17 wks · Beginner

US$ 59.99

View plan Triathlon · Short - Sprint

12 Week Sprint Prep: Triathlon ‍️ (First Timer Focus)

12 wks · Beginner

US$ 49.99

View plan Triathlon · Olympic

17 Week Olympic Build: Triathlon ‍️ (Intermediate)

17 wks · Intermediate

US$ 59.99

View plan Triathlon · Short - Sprint

12 Week Sprint Speed: Triathlon ‍️ (Polarized 80/20)

12 wks · Intermediate

US$ 39.99

View plan Triathlon · Base

12 Week Triathlon Base: Swim/Bike/Run ‍️ (Maintenance)

12 wks · Beginner

US$ 49.99

View plan Cycling · FTP

8 Week FTP Builder: Ride + Lift ️ (Hybrid Polarized)

8 wks · Beginner

US$ 39.99

View plan Cycling · FTP

12 Week FTP Builder: Ride + Lift ️ (Hybrid Polarized)

12 wks · Beginner

US$ 49.99

View plan Cycling · FTP

16 Week FTP Builder: Ride + Lift ️ (Hybrid Polarized)

16 wks · Advanced

US$ 59.99

View plan Cycling · FTP

8 Week Gran Fondo Base: Ride + Lift ️ (Endurance Focus)

8 wks · Beginner

US$ 39.99

View plan Cycling · FTP

16 Week Gran Fondo Peak: Ride + Lift ️ (Century Prep)

16 wks · Advanced

US$ 59.99

View plan Cycling · FTP

12 Week Gran Fondo Build: Ride + Lift ️ (Century Prep)

12 wks · Intermediate

US$ 49.99

View plan Cycling · FTP

8 Week Indoor FTP Booster: Ride + Lift ️ (Zwift / Rouvy ready)

8 wks · Beginner

US$ 39.99

View plan Cycling · FTP

16 Week Indoor Race Prep: Ride + Lift ️ (Zwift / Rouvy Ready)

16 wks · Advanced

US$ 59.99

View plan Cycling · FTP

12 Week Indoor Power Builder: Ride + Lift ️ (Zwift Ready)

12 wks · Intermediate

US$ 49.99

View plan Cycling · FTP

[2026 Weight loss] 8 Week plan - Ride + Lift ️ - Improve FTP, strength and lose weight!

8 wks · Beginner

US$ 39.99

View plan Cycling · FTP

[2026 Weight loss] 16 Week plan - Ride + Lift ️ - Improve FTP, strength and lose weight!

16 wks · Intermediate

US$ 59.99

View plan Cycling · Weight Loss

[2026 Weight loss] 12 Week plan - Ride + Lift ️ - Improve FTP, strength and lose weight!

12 wks · Beginner

US$ 49.99

View plan Triathlon · Half

[2026 Weight loss] 18 week plan - Triathlon & Lift ️ - Endurance + Strength

18 wks · Beginner

US$ 69.99

View plan Duathlon · Olympic

[2026 Weight loss] 16 weeks plan - Ride + Run + Lift ️

16 wks · Beginner

US$ 59.99

View plan Running · 10 km

[2026 Weight loss] 16 week plan - Run & Lift ️ - Get leaner, stronger and faster!

16 wks · Beginner

US$ 59.99

View plan Running · 42 km

18 Week Marathon Peak: Pace Based ⏱️ (Advanced Vol: 110km+)

18 wks · Advanced

US$ 59.99

View plan Running · 21 km

[2026 Weight loss] 24 week plan - Run & Lift ️ - Get leaner, stronger and faster!

24 wks · Beginner

US$ 79.99

View plan Running · 42 km

12 Week Marathon Base: Pace Based ⏱️ (Beginner Vol: <90km)

12 wks · Beginner

US$ 49.99

View plan Running · 42 km

12 Week Marathon Build: Pace Based ⏱️ (Intermediate Vol: 90-110km)

12 wks · Intermediate

US$ 49.99

View plan Running · 42 km

12 Week Marathon Peak: Pace Based ⏱️ (Advanced Vol: 110km+)

12 wks · Advanced

US$ 49.99

View plan Running · 42 km

18 Week Marathon Build: Pace Based ⏱️ (Intermediate Vol: 90-110km)

18 wks · Intermediate

US$ 59.99

View plan Running · 42 km

18 Week Marathon Base: Pace Based ⏱️ (Beginner Vol: <90km)

18 wks · Beginner

US$ 59.99

View plan Swimming · All-round

16 Week Swim Performance: Speed & Endurance (Beginner 3x)

16 wks · Beginner

US$ 59.99

View plan Swimming · All-round

16 Week Swim Performance: Speed & Endurance (Intermediate 4x)

16 wks · Intermediate

US$ 59.99

View plan Swimming · All-round

16 Week Swim Performance: Speed & Endurance (Advanced 5x)

16 wks · Advanced

US$ 59.99

View plan Swimming · All-round

16 Week Swimmer's Body: Swim + Dryland Strength ️ (Advanced)

16 wks · Advanced

US$ 59.99

View plan Swimming · All-round

16 Week Swimmer's Body: Swim + Dryland Strength ️ (Intermediate)

16 wks · Intermediate

US$ 59.99

View plan Swimming · All-round

16 Week Swimmer's Body: Swim + Dryland Strength ️ (Beginner)

16 wks · Beginner

US$ 59.99

View plan Running · HYROX

13 Week HYROX Run Prep: Beginner (Dominate the Run)

13 wks · Beginner

US$ 49.99

View plan Running · HYROX

13 Week HYROX Run Build: Intermediate (Crush the Run)

13 wks · Intermediate

US$ 49.99

View plan Running · HYROX

13 Week HYROX Run Peak: Advanced (Elite Pace)

13 wks · Advanced

US$ 49.99

View plan Cycling · Weight Loss

8 Week Time-Crunched Weight Loss: Indoor Cycle + Home Strength (No Gym)

8 wks · Beginner

US$ 39.99

View plan Cycling · Weight Loss

4 Week Weight Loss Kickstart: Ride + Home Strength (No Gym)

4 wks · Beginner

US$ 19.99

View plan Cycling · Weight Loss

8 Week Time-Crunched Weight Loss: Ride + Full Gym Lifting ️ - Body recomposition

8 wks · Beginner

US$ 39.99

View plan Cycling · Weight Loss

4 Week Weight Loss Kickstart: Ride + Full Gym Lifting ️

4 wks · Beginner

US$ 19.99

View plan Cycling · Weight Loss

8 Week Weight Loss - Watts/Kg Booster: 4 Rides + 2 Lifts ️ (Full Gym)

8 wks · Intermediate

US$ 44.99

View plan Cycling · Weight Loss

8 Week Weight Loss: 4 Rides + 2 Home Lifts (No Gym)

8 wks · Intermediate

US$ 44.99

View plan Cycling · Weight Loss

8 Week High-Volume Weight Loss: 5 Rides + 2 Gym Lifts ️ (Body recomposition)

8 wks · Advanced

US$ 49.99

View plan Running · Weight Loss

8 Week Time-Crunched Weight Loss: Run + Home Strength (No Gym)

8 wks · Beginner

US$ 39.99

View plan Running · Weight Loss

4 Week Weight Loss Kickstart: Run + Home Strength (No Gym)

4 wks · Beginner

US$ 19.99

View plan Running · Weight Loss

8 Week Time-Crunched Weight Loss: Run + Full Gym

8 wks · Beginner

US$ 39.99

View plan Running · Weight Loss

4 Week Weight Loss Kickstart: Run + Full Gym Lifting ️

4 wks · Beginner

US$ 19.99

View plan Running · Weight Loss

8 Week Weight Loss FAT-MAX progression: 4 Runs + 2 Home Strength (No Gym)

8 wks · Beginner

US$ 44.99

View plan Running · Weight Loss

8 Week Weight Loss FAT-MAX progression: 4 Runs + 2 Lifts ️ (Full Gym)

8 wks · Beginner

US$ 44.99

View plan Running · Weight Loss

8 Week High-Volume Weight Loss: 5 Runs + 2 Gym Lifts ️ (Body Recomposition)

8 wks · Beginner

US$ 49.99

View plan Swimming · Weight Loss

8 Week Low-Impact Weight Loss: Swim + Home Strength (No Gym)

8 wks · Beginner

US$ 39.99

View plan Swimming · Weight Loss

8 Week Low-Impact Weight Loss: Swim + Full Gym Lifting ️

8 wks · Beginner

US$ 39.99

View plan Swimming · Weight Loss

4 Week Low-Impact Kickstart: Swim + Home Strength (No Gym)

4 wks · Beginner

US$ 19.99

View plan Swimming · Weight Loss

4 Week Low-Impact Kickstart: Swim + Full Gym Lifting ️

4 wks · Beginner

US$ 19.99

View plan Duathlon · Weight Loss

8 Week Weight Loss SMART Mix: Ride Run + Home Strength (No Gym)

8 wks · Beginner

US$ 44.99

View plan Duathlon · Weight Loss

8 Week Weight Loss SMART Mix: Ride Run + Full Gym Lifting ️

8 wks · Beginner

US$ 44.99

View plan Duathlon · Weight Loss

4 Week Weight Loss Mix Kickstart: Ride Run + Home Strength

4 wks · Beginner

US$ 19.99

View plan Duathlon · Weight Loss

4 Week Weight Loss Mix Kickstart: Ride Run + Full Gym Lifting ️

4 wks · Beginner

US$ 19.99

View plan Triathlon · Weight Loss

8 Week Triathlon Weight Loss: Swim/Bike/Run + Home Strength (No Gym)

8 wks · Beginner

US$ 49.99

View plan Triathlon · Weight Loss

8 Week Triathlon Weight Loss: Swim/Bike/Run + Full Gym Lifting ️

8 wks · Beginner

US$ 49.99

View plan Triathlon · Weight Loss

4 Week Triathlon Weight Loss Kickstart: Swim/Bike/Run + Home Strength

4 wks · Beginner

US$ 19.99

View plan Cycling · Weight Loss

16 Week Gran Fondo Weight Loss: "Climb Faster" Prep + Home Strength (No Gym)

16 wks · Intermediate

US$ 59.99

View plan Cycling · Weight Loss

16 Week Gran Fondo Weight Loss: "Climb Faster" Prep + Full Gym Periodized Strength ️

16 wks · Intermediate

US$ 59.99

View plan Running · 42 km

12 Week Marathon: Run + Gym Lifting ️ (Beginner 55 to 88 km / week)

12 wks · Beginner

US$ 49.99

View plan Running · 42 km

12 Week Marathon Build: Run + Gym Lifting ️ (Intermediate 90-110km)

12 wks · Intermediate

US$ 49.99

View plan Running · 42 km

12 Week Marathon Peak: Run + Gym Lifting ️ (Advanced 110km+)

12 wks · Advanced

US$ 49.99

View plan Running · 42 km

18 Week Marathon Base: Run + Gym Lifting ️ (Beginner <90km)

18 wks · Beginner

US$ 59.99

View plan Running · 42 km

18 Week Marathon Build: Run + Gym Lifting ️ (Intermediate 90-110km)

18 wks · Intermediate

US$ 59.99

View plan Running · 42 km

18 Week Marathon Peak: Run + Gym Lifting ️ (Advanced 110km+)

18 wks · Advanced

US$ 59.99

View plan Running · HYROX

16 Week HYROX Full Prep: Intermediate (HYBRID - Running + ️‍️ Strength plan)

16 wks · Intermediate

US$ 59.99

View plan Running · HYROX

8 Week HYROX Race Ready: Competition Phase (Run + Stations)

8 wks

US$ 39.99

View plan
Want weekly guidance instead?

1:1 coaching rather than a self-guided plan

If you want technique correction, week-by-week adjustments and direct feedback on your times instead of following a fixed plan, 1:1 coaching may suit you better.

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