How many hours a week should one train for the following triathlon distances (with the goal of finishing feeling strong and not just surviving): sprint, Olympic, half, and full?

Training for triathlon distances requires commitment, consistency, and a well-structured approach. The number of hours you should train will depend on several factors, including your fitness level, experience, and specific goals. That being said, here are some general guidelines for training hours per week for each distance:

Sprint Distance (0.5-mile swim, 12.4-mile bike, 3.1-mile run):
– Beginners: Aim for around 4-6 hours per week, gradually increasing as your fitness improves.
– Intermediate/Advanced: Aim for 6-9 hours per week, including specific workouts targeting each discipline.

Olympic Distance (0.93-mile swim, 24.8-mile bike, 6.2-mile run):
– Beginners: Aim for 6-8 hours per week, gradually building up your endurance and incorporating brick workouts (combining two disciplines).
– Intermediate/Advanced: Aim for 8-12 hours per week, including longer endurance sessions and focusing on speed in each discipline.

Half Ironman Distance (1.2-mile swim, 56-mile bike, 13.1-mile run):
– Beginners: Aim for 8-10 hours per week, gradually increasing your weekly volume and incorporating longer brick workouts.
– Intermediate/Advanced: Aim for 10-15 hours per week, including specific sessions for each discipline, interval training, and long brick workouts.

Full Ironman Distance (2.4-mile swim, 112-mile bike, 26.2-mile run):
– Beginners: Aim for 12-15 hours per week, gradually building your endurance and incorporating long brick workouts.
– Intermediate/Advanced: Aim for 15-20+ hours per week, including longer endurance sessions, specific workouts targeting each discipline, and multiple long brick workouts per month.

Remember, these are general guidelines, and individual training plans may vary based on factors such as your current fitness level, available time, and recovery ability. It’s also important to listen to your body and include adequate rest and recovery periods to prevent overtraining and reduce the risk of injury. If possible, consider working with a certified triathlon coach who can create a personalized training plan tailored to your needs and goals.