Triathlon plans · Sprint to 70.3
Time tolock in.
lockd builds your triathlon plan backwards from race day.
02 · Every day
Today, to the minute
Open the app and you know what to do: duration, zone and what the session is for, with your week at a glance.
01 · Your plan
Your plan, in seconds
Pick your distance, race date and training days. lockd builds every week and every session, counted back from race day.
03 · Tracking
Track it, then log it
Record rides and runs with GPS, then rate how hard it felt. lockd puts it next to what was planned.
What lockd is
One plan, built around your week.
Pick your distance, your race date and the days you can train. lockd puts every session on the right day, from the first easy run to the taper.
- Your days only
- Sessions only land on the days you choose.
- Live tracking
- Rides and runs with GPS. Log swims and strength afterwards.
- Effort per session
- After every workout, rate how hard it felt.
- Apple Health
- Completed sessions sync to Health as workouts.
Sample plan · quarter triathlon
80.5 hours over 14 weeks
Race
Three distances
Beginners get the longest plan, experienced athletes the shortest.
| Distance | Swim | Bike | Run | Plan length | Taper |
|---|---|---|---|---|---|
| Sprint1/8 | 500 m | 20 km | 5 km | 8–12 weeks | 1 week |
| Quarter1/4 | 1 km | 40 km | 10 km | 12–16 weeks | 1 week |
| 70.3Half | 1.9 km | 90 km | 21.1 km | 16–24 weeks | 2 weeks |
Why lockd
Trained on principles, not a PDF.
A generic plan doesn't know you can never train on Mondays, or that swimming is your weak spot. lockd does, and it follows the same principles a good coach would.
80/20
Mostly easy
Around eighty percent of your time is easy. Hard work is capped at 14 percent in base, 22 in build and 28 in peak.
8%
Build gradually
You start at 70 percent of your hours and add no more than 8 percent a week. After that, only the intensity changes.
65%
Recover every fourth week
Three weeks of building, one week at 65 percent. In the taper, volume halves while intensity stays.
48h
Space between hard days
Never two hard sessions in a row, not even across the weekend.
How lockd splits your hours
The baseline split. Your weakest discipline gets six extra percentage points, taken from the other two.
18%
Swim
42%
Bike
30%
Run
10%
Strength
Season 2027
Your race is set.Your plan is too.
The app
lockd is coming to the App Store. Until then, use the same plan in your browser.
The club
Train alongside the lockd club on Strava. Share your sessions and compare your build with athletes training for the same distance.