Is training for a triathlon leaving you in a muddle? Mixing swimming, cycling and running can be a challenge, but it doesn’t need to be! With Zwift’s indoor training platform, you can build triathlon fitness, create a routine, and hit race-day readiness – all from the comfort of home.

This article explores how to launch your triathlon training journey with Zwift, the benefits of indoor training, and how the Multisport Mixer training plan and third-party tools like TriDot and TrainingPeaks can help you train smarter. We’ve also included an example training week structure and some top tips at the end.

But First, Why Should You Train For Your Triathlon Indoors?

1. Time-Efficient and Flexible

One of the biggest advantages of Zwift for triathletes is time efficiency. Life can be hectic and triathlons can be demanding. So adding swim-bike-run workouts to an already busy schedule that contains work, family and everything else can be tough. 

With indoor training you can jump on the trainer or treadmill any time of day, with no weather worries and no time travelling to a gym or riding out of town. 

2. Precision and Structure

Without traffic lights and the stop and start nature of riding on the road, there’s no need to disrupt your training when riding indoors. Every pedal stroke and every watt counts, meaning you can be super precise with your training.

Plus with Zwift’s Multisport Mixer training plan (more on this later), workouts are structured to your personal fitness level, ensuring every session is purposeful,  progressive, and targets your goals. You can train by power, heart rate, or perceived effort, making it easy to track your gains and stay motivated.

3. Consistent

Cycling and running indoors is a consistent alternative to outdoor training. You can avoid poor weather and unpredictable conditions while keeping your training consistent year-round. This is one of the main reasons why pro triathletes like Lionel Sanders prefer to train indoors. For beginners it’s exactly the same too. Training indoors removes the hassle of getting out of the door and gives you more time to train.

Essential Equipment for Indoor Triathlon Training

Before diving into the world of training plans, let’s cover the equipment you’ll need to kickstart your indoor triathlon training:

For Indoor Cycling:

•  Bike: To fix to your turbo trainer, or check out smart bike options like the Zwift Ride.
• Smart trainer: Direct-drive trainers where the rear wheel is removed provide the most realistic riding experience. Don’t fear removing your rear wheel, it is easier than you think with a bit of practice.

To make your riding experience with Zwift more enjoyable there are several indoor training accessories that can help:

• Fan: For keeping cool during high-intensity sessions.
• Towel and hydration setup: You’ll sweat more training indoors, so a towel and some water to keep hydrated is a must.

Not sure what you need to get riding? Explore bike and smart trainer set-up options.

For Indoor Running:

• Treadmill: Look for models with good belt cushioning.
• Heart rate monitor: For tracking exertion and training to your heart rate zones.
• Proper ventilation or fan: Running indoors is hot work so a fan or some ventilation is needed.
  

Top tip! You don’t need to complete all the workouts indoors. So if you decide to complete a ride or run outdoors, simply mark it as complete in the Zwift App to keep track of your training plan.

Technology Setup:

• Zwift subscription: Your gateway to structured training and virtual riding which makes fitness fun.
• Device for Zwift: Smart TV, tablet, or computer with a good internet connection.
• ANT+ or Bluetooth connectivity: To connect your devices to Zwift. For cycling this will be handled by your smart trainer. For running, using a compatible treadmill, a compatible footpod, compatible watch, smart shoes, or treadmill sensor.

Introducing the Multisport Mixer Plan on Zwift

If you’re new to triathlon and want a manageable, effective triathlon program that focuses on indoor cycling and running, look no further than Zwift’s Multisport Mixer training plan. 

It’s available to all Zwift riders in the game and can be completed using both Zwift’s cycling and running modes.

Overview of the plan:

• Duration: Choose either 4, 5, or 6 weeks
• Focus: Cycling threshold development + consistent run training
• Volume: ~3 hours of run training + ~4 hours of bike training
• Intensity: High – focusing on tempo and threshold sessions
• Suitable for:
  • Short-course triathletes in-season
  • Long-distance triathletes in the off-season
  • Athletes developing cycling performance while keeping run / swim fitness

This plan is designed for triathletes who want to get faster on the bike while maintaining a solid running base. It’s especially helpful if you’re aiming for an Olympic-distance triathlon and want to get started with indoor training.

How It Works:

Cycling workouts: The Multisport Mixer focuses on developing your power with short, targeted sessions. Power in cycling is the energy produced while pedalling and it’s measured in watts (just like a lightbulb).

Expect plenty of “sweetspot” intervals. These are efforts that are challenging but sustainable (feels “comfortably hard”) and provide a time-efficient way of improving fitness while not over-exerting.

A typical workout is ‘HIIT 80% of FTP’. This workout develops your fitness by training at the top of your sweetspot range, around 80% of your Functional Threshold Power (FTP). Your FTP is the maximum power you could sustain for about one hour. 

You can find your FTP by taking one of Zwift’s four tests to accurately measure your cycling fitness.

Running workouts: The plan prioritises consistency and frequency, with at least one key intensity session per week. Lower-intensity runs can be done off the bike to simulate the “brick” effect of a triathlon.

An example intensity run would be ‘Short Hills’ which is 6 hill reps that focus on adding intensity by running uphill, instead of upping the speed on the flat. This is perfect for building running fitness on tired cycling legs while minimising the risk of injury.

No swimming required: While the Multisport Mixer doesn’t include swimming workouts, this flexibility is beneficial for beginners. You can:

• Add 2-3 swim sessions per week based on pool availability.
• Use swim sessions as active recovery between bike/run days.
• Focus on technique development rather than high-volume training.
• Substitute easy running for swimming (and vice versa) when needed.

Triathlon Training with Third-Party Platforms

If you want to follow your plan from a coach or other platform, Zwift can integrate seamlessly with a host of third-party apps that are designed specifically for multi-sport athletes.

Here are a couple of platforms which are top rated by triathletes:

1. TriDot

As the official training partner of Ironman, TriDot uses AI-driven insights to create personalised triathlon training plans. It’s best suited to athletes looking for tailored triathlon training with specific drills, while also including data-driven insights.

TriDot integrates with Zwift, so you can complete all your cycling and running workouts in the game.

2. TrainingPeaks

Trusted by many triathletes, TrainingPeaks lets you import custom workouts from your coach, build plans that target your key event, and analyse your performance. It works best with athletes who are working with a coach or following a specific plan.

You can sync your Zwift and TrainingPeaks accounts to complete workouts in the Zwift game. The workouts will show up in Zwift so you can train to your set targets in a structured but fun format.

Structuring Your Triathlon Program: A Weekly Schedule

Finding the right routine can make all the difference. Here’s a sample training week for beginner triathletes:

• Monday: Rest or easy swim (30-45 minutes)
• Tuesday: Zwift bike workout (45-60 minutes)
• Wednesday: Easy run off the bike – brick session (20-30 minutes)
• Thursday: Zwift run workout – hills (30-45 minutes)
• Friday: Rest or easy swim (30-45 minutes)
• Saturday: Longer bike session on Zwift (60-90 minutes)
• Sunday: Longer run – aerobic base building (45-60 minutes)

Following this schedule will provide 4-6 hours of weekly training while maintaining a work-life balance. Remember when training on Zwift, you can be flexible with your training. Life can get in the way, so don’t be afraid to swap or skip a session if needed.

Top Tips To Get Triathlon Ready

Focus on recovery

Indoor sessions can sometimes be more intense. Rehydrate, refuel, and rest as well as you can between sessions. Keep easy sessions as easy as possible too. It can be tempting to push harder and harder, but recovering properly is where the progress is made!

Make sure your bike is fitted

Before starting your plan make sure all your equipment is set up properly, including your bike. Bike fit issues can cause problems and potentially injuries down the line. So make sure you’re comfortable and your equipment is running smoothly before starting serious training.

Keep cool

Training indoors can be hot work. Make sure you stay hydrated and get a fan if needed. 

It’s Go Time

Training for your first triathlon doesn’t have to mean long hours battling the traffic or super early mornings. With Zwift and structured indoor training, you can build triathlon fitness while having fun – all without leaving the house.

The Multisport Mixer is a great foundation, while third-party tools like TrainingPeaks and TriDot offer advanced customisation as you progress. Remember, consistency beats perfection every time.

Ready to begin your triathlon journey? Sign up to Zwift today and discover how indoor training can transform your potential. Your future triathlete is waiting.