Triathlon is ultimately an outdoor sport, so the thought of training to do that indoors might seem against all logic.
That being said, many professional athletes of different age groups actually opt to do at least some of their training in the comfort of their home or in the gym.
If you are new to this type of training, I am going to quickly run you through the pros and cons of indoor training, covering what you will need to get started, including equipment and training plan.
What Are The Benefits Of Indoor Triathlon Training
One of the most significant reasons triathletes choose to train indoors is for time efficiency.
You are not going to waste time cycling or running to find a venue where you can do your main session and you are not going to waste a lot of time putting on all that winter kit. And, when we are talking about winter training, you do not have to clean your bike afterward, which can be a big plus for many of us.
On top of that, indoor training is a great way to stay fit and active during the off-season or when it’s hard to get outside. You can be consistent and efficient regardless of the weather conditions.
Also, indoor safety training is much safer than outdoor training. You rarely hear about athletes getting injured during indoor cycling workouts or on a treadmill.
There are no potholes, no mud to slip on, traffic to negotiate, and so on.
Plus, there is a factor of daylight hours (other than gym opening hours, of course). But, otherwise, you can train at any hour of the day.
In fact, many endurance athletes have embraced indoor triathlon training as a key component of their preparation.
For example, Daniela Ryf, a multiple Ironman World Champion who prefers indoor training, is demonstrating the effectiveness of indoor training.
Notably, she achieved success in the Triple Crown series after focusing exclusively on indoor sessions.
In her sessions, Daniela used a turbo trainer and treadmill for her workouts leading up to competitions.
Lionel Sanders is another example of a triathlete who swears by indoor training.
An Ironman World Championship runner-up, Sanders often trains indoors year-round. He highlights that training in a controlled environment really helps him optimize his performance.
So, what exactly do you need to get started with indoor training?
Essential Gear for Indoor Triathlon Training
If you are just starting with the indoor training, keep it simple.
The first step will be to set up your own bike on a basic indoor trainer. It is affordable and helps you get used to your riding position.
As you progress, you should use a smart trainer to take your training to the next level. A bonus is when the trainer has an ERG mode (load restricted) option.
ERG modes help athletes to hit specific power targets, for example, during intervals.
If you are planning a more serious indoor training setup, then adding a good treadmill will take your workouts to the next level.
It’s perfect for time-crunched athletes and lets you practice quick transitions and brick sessions, just like in a real race.
And just in case you have that extra space at home, you can fit in a suspension trainer to do all your core and strength sessions in the comfort of your house.
Over time, as your budget allows, you can even get yourself a counter-current system, such as an Endless Pool. Lionel Sanders, a pro athlete we have mentioned above, swears by this setup.
So, when setting up equipment for your indoor training sessions, you want to start with what you can afford and build your indoor training space over time.
Even a simple setup can help you build more effective and intensity-focused workouts at home.
Indoor Workouts for Triathletes
You want to begin your indoor training with shorter, low-intensity sessions. Then, gradually increase both duration and intensity as you build muscular endurance and confidence.
Let’s explore how you can build your cycling, running, swimming, and strength workout routine indoors.
Indoor Cycling
Cycling is the most common method of indoor training for triathletes.
All you need is either your own bike and a turbo, you can do it on rollers a Watt bike, or a spin bike.
Most gyms will have a static bike of some sort, but if you have the choice, it is best to find a spin bike that measures power or a Wattbike so then at least you can use watts to help structure your training more easily.
Other than enough, what else do you need?
Well, a working bike, obviously, and a turbo.
There are two main options: the first one is when you keep your back wheel on your bike, and you mount that directly onto the turbo, and the resistance is provided through the back wheel, or the direct drive chain mount when you take the back wheel off, and the bike is mounted directly onto the turbo.
The advantage of the latter option is that it measures the power very accurately. So if you do not have a power meter on your bike, you can use this option.
An essential factor to overcome when it comes to indoor cycling is boredom.
You are basically sitting looking at the same wall for hours, with no change of scenery. It can get tough.
This is when a structured session can come in handy and also give you more benefit from your training.
So, if you have your indoor cycling workouts planned, you have your warm-up, a warm-down, and some meaty intervals in between that will distract you from staring into the wall, your session will be much more fun.
You can also play around with changing your pedal stroke and making efforts in and out of the saddle.
This will spice up your training.
There is also an option, especially for those steady runs, to put a movie on or use Zwift, which is a computer game where you ride with other users alongside real-life or made-up courses. This is a great way to enjoy your training.
You can also pay attention to TrainingPeaks Virtual. This indoor cycling platform makes indoor training more accessible and fun, helping you train and progress year-round.
Indoor Run Workouts
When it comes to running, the first bit of equipment that comes to mind is a treadmill.
Obviously, not all of us have treadmills at home, but most gyms will have more than likely at least one available to you.
Treadmills are great for a number of reasons, for example, when the weather starts to get worse, it allows us to keep our mileage up.
Also, it prevents us from injuries, like falling on a slippery surface outside, as well as from developing any aches and pains from running on muscles that are cold and tense.
In fact, many athletes find treadmills fantastic for all-year-round usage.
In a treadmill, you want to start by gradually increasing your speed from a walking pace up to a comfortable running pace to get yourself warmed up.
If you are a competent runner and you are going to be running at some high paces using your sessions, research suggests that you should set your treadmill to at least one percent incline to emulate the feeling of running outdoors.
Treadmills can also be useful on the subject of paces. Why? Once you set that pace on a treadmill, you are running at this speed whether you like it or not. It is not so easy to keep pace when you are running outside.
Use these marathon pacing strategy tips to level up your indoor running sessions.
So, on a treadmill, you can start to get the quality out of the session and really stick to that pace.
Also, an incline function can help you to get ready for a race day on a hilly terrain.
Another important point is the footwear.
For indoor running, go for lightweight, cushioned shoes with a good grip. Feel free to explore how to choose the best running shoes, along with some options to choose from.
Since treadmills are easier on your joints, you do not need as much cushioning as you would for outdoor runs.
Breathable materials help keep your feet cool, and you do not need heavy treads since there’s no rough terrain.
And if you are mixing in strength or HIIT workouts, a good pair of cross-training shoes can give you extra support.
Indoor Swim Training
Indoor swim fitness training helps triathletes stay strong and improve their technique all year round.
Dry-land exercises, like resistance band workouts and core training, build strength and flexibility, making swimming easier and more efficient.
This is especially important for open-water races, where good form and endurance are key.
Training in an indoor pool allows you to focus on technique without worrying about weather or waves. You can start by checking out these drills on how to swim a mile, for example.
It also helps build stamina so you can swim longer and feel less tired during a race.
Adding these workouts to your routine will make you a stronger, more confident swimmer.
Strength Indoor Training for Triathletes
Strength and conditioning training is an important part of any triathlete’s training plan.
These workouts help to strengthen muscles used in running, cycling, and swimming.
Focus on exercises that target the legs, core, and upper body for a balanced workout.
Always keep track of your progress in a log, as it really helps to stay motivated and see how much you have improved. Sometimes, you need to look back at tough times.
General Off-Season Indoor Triathlon Training Plan
This indoor training plan mainly focuses on maintaining fitness, improving weaknesses, building mental toughness, and keeping workouts engaging during the off-season.
Here, you have got the best of all worlds: endurance, strength, and mobility while keeping things flexible.
You can adjust this plan as you need, and in case you are looking for a professional coaching service, make sure you sign in for TriWorldHub.
This is a platform for all triathletes who are looking for training programs, motivation, communication with fellow athletes, tips on nutrition, gear, and much more.
Key Focus Areas for Indoor Training
- Endurance maintenance – long, steady rides and runs to keep aerobic fitness.
- Strength & core – two dedicated strength sessions per week to improve stability and injury prevention.
- Speed & intensity – shorter, high-intensity workouts to keep power and speed sharp.
- Flexibility & mobility – regular stretching, yoga, and mobility work to aid recovery and prevent stiffness.
- Variety & fun – incorporate training apps like Zwift, TrainingPeaks, or virtual races to stay motivated.
Train Indoors Like a Pro
Here, I have walked you through all the benefits of training indoors, but as with anything else in this uncertain world, balance is key.
For instance, if you are doing all your training indoors, then you could be missing out on some valuable skills that you learn from riding your bike outside.
The same goes for running. Your body just needs to adapt to the change in incline and terrain, which are important for training this muscular endurance that helps us perform better on a race day.
Overall, indoor training is a great way to stay in shape during bad weather conditions or if you feel like it.
Regardless of what way you choose: outdoor training, indoor training, or a mix of both, keep going and enjoy the journey!
If you want to learn how you can train for an Ironman while working full-time, check out this post with some practical tips.
