Special training plans by Roy Hinnen
- All plans are based on your performance numbers and adapt to you.
- The first week is always free.
Stop guessing, start training
- All
- Sprint
- 51.50
- Half-distance
- Ironman
- Specials
14 weeks to your top Ironman bike form
You have already finished an Ironman but you would have preferred to stay in T2 after the bike split? This 14 week bike program is going to help you build power and endurance for your next long distance triathlon. You will have enough reserves after your bike split to start running with confidence.
70.3 - from 6 hours to 5:30 in 20 weeks
It took you more than 6 hours to finish your last 70.3 race but now you want more? With this training plan you will be able to finish your next race in 5:30.
No more walking on the Ironman run course
This plan is for you if you have already finished at least one Ironman but had to walk during the run split. After this intensive run program you are going to finish the next race with a smile on your face.
Qualify for the 70.3 world championship in 9 months
Endurance and speed are the attributes for a successful 70.3 qualification and this is exactly what you get with this plan. To ensure that you reach your goal, Roy Hinnen will answer your questions about training, nutrition and race strategy in a monthly chat.
70.3 sub 5 hours in 20 weeks
Your goal is to finish a 70.3 in under 5 hours? Then this is the plan you need! You are going to work on your endurance and speed for 20 weeks so that you will see a 4 on the time display when crossing the finish line.
My first 70.3 in 24 weeks
You are experienced on the sprint and Olympic distance but now you are ready for the next step – your first 70.3. With this training plan you will be well prepared for the race and finish it faster than you believed possible.
20 weeks - Ironman from 12h to 10h in 20 weeks
Your last Ironman took you 12 hours, which wasn’t bad but you want more. Your goal is to finish in sub 10! You know that the training is going to be tough but with this plan you can be sure that you will be successful.
My first Ironman in 9 months
Swim 3.8km – bike 180km – run 42km. Your first Ironman. The distances are daunting but this training plan will prepare you well and give you the certainty to be up to the challenge.
Qualify for Hawaii in 9 months
Hawaii is your big dream that you can make come true with this plan. We know that qualifying requires more than just the right workouts. Therefore, this plan includes support by coach Roy Hinnen. He will answer your questions about training, nutrition and race strategy in a monthly chat. You will visit Hawaii as athlete, not as tourist.
Improve your Ironman time from 14h to 12h in 20 weeks
You almost finished the last Ironman before sunset. This plan is going to help you finishing the next race in 12 hours, so your finisher photo will be taken in sunlight.
Improve your 70.3 time from 5h to 4:30h in 20 weeks
You want to become really fast and finish a 70.3 race in significantly less than 5 hours? This plan is made for exactly that. Beware, you might even qualify for the world-championship.
Improve your 70.3 time from 5:30h to 5h in 20 weeks
Sub5 for a 70.3 race is what a sub10 is for an Ironman. With this plan you’ll step up to the next level.
Improve your 51.50 time from 2:30h to 2:05h in 20 weeks
Around two hours for an Olympic distance race is an ambitious goal and will probably place you in the top 10 of an age-group classification.
Finish a 51.50 race in 2h - 20 weeks
You want to cross the finish line as one of the first and maybe qualify for an age-group championship? This plan will help you achieving your goal and make you really fast.
Improve your 51.50 time from 3h to 2:30h in 20 weeks
If you want to finish an Olympic distance race in 2:30, you have found the right plan. It will build your endurance to last for the duration of this race.
20 weeks – finish your first 51.50 race
Get prepared for your first Olympic distance race. With this plan you can be sure to cross the finish line.
20 weeks - finish your next sprint triathlon in an hour
This plan focuses on short and fast workouts so you become fast on the sprint distance and finish your race in under an hour.
6 weeks – Find your rhythm on the bike after the swim split
This plan focuses on the transition from the swim to the bike split with lots of brick training. After these 6 weeks you will feel comfortable on your bike when you come out of the water.
4 weeks - The toughest bike sets - Sprint, Ironman, time trial
Improve your power output on the bike, no matter if you are a triathlete or cyclist. Whether you train for a sprint, an Ironman or a time trial, this plan will boost your bike performance.
8 weeks - Prepare for a sub5 hour Ironman bike split
Get off the bike in under 5 hours in an Ironman race and deliver a convincing marathon. Comes with a great finish time.
8 weeks - More power in the plain
Putting enough power on the pedal on flat roads can be a challenge, especially for lightweights. This 8 week plan makes you fast even on plain roads.
8 weeks - Add 5-15 Watts with a fluid pedal stroke
Improve your pedal stroke with specific training and gain 5-15 Watts. Technique training that’s worth the effort.
12 weeks - FTP booster - improve your FTP by 20-30 Watts
30 Watts in 3 months. Sounds almost too good to be true, but with targeted strength- and endurance training you’ll boost your FTP by double digit numbers.
26 weeks - Prepare for your best time trial
No matter if you prepare for a triathlon or a single time trial race, this plan will prepare you with technique-, strength- and endurance training for your best race ever.
4 weeks - The toughest run sets to prepare for 10k up to a marathon
If you enjoy running and are looking for new input then you found the right plan. It contains fast sprint sessions as well as long endurance runs – everything that makes you faster.
8 weeks - The final touch for a sub 3:30 marathon
Your goal is to run a fast marathon in less than 3:30h but you are looking for the finishing touch before the race? This plan will make your run stable enough to reach your goal.
24 weeks - Sub3 marathon
To run a marathon in under 3 hours is a very ambitious goal. You already put a lot of effort into your training. With this plan you drastically increase your chances of success.
16 weeks - ½ Marathon in less than 1:24
Finishing a half-marathon in under 1:24 requires a strong will, strength and endurance. If you are ready for such a goal, this plan is going to show you how to reach it.
8 weeks - Finally a fast run after a strong bike split
This training plan focuses on the transition from bike to run. Become stronger on the bike so you still have reserves for the run. Brick sessions are key.
52 weeks - 6x70.3 and 2xIronman in one season
This plan is built around six 70.3 races. One every 4 weeks starting in week 16. Week 40 and 52 contain an Ironman race. Use this plan only if you know you can cope with such training volumes.