Learn Triathlon
Swim, bike and run in one continuous challenge. Work through 7 modules of lessons, quizzes and practice — all built from the knowledge graph. Track your progress as you go.
Before you start
- Choose a short, beginner-friendly event to aim for and work back from it
- Build confidence in each discipline separately before combining them
- Practise the transitions between swim, bike and run so they feel familiar
Get to know the game
Start with how the sport works — the basic rules and how it is scored. A few minutes here saves confusion later.
Milestone: You can explain the aim of the game, its basic rules and how it is scored.
Lessons
Drafting rules
Rules that govern when a rider or athlete may sit in the slipstream of another to save energy.
Scoring systemHow running races are timed and placed
Running races are decided by finishing order and by elapsed time, measured precisely and settled by the moment a runner's torso crosses the line.
Scoring systemHow swimming races are timed and placed
Swimming races are decided by elapsed time and finishing order, with electronic touchpads recording when each swimmer completes the distance.
Scoring systemHow cycling races are timed and placed
Cycling races are decided either by who crosses the line first or by fastest time, and stage races add up cumulative times to rank riders overall.
Quick check: Get to know the game
1. Which of these is a core skill in Triathlon?
2. In sport, what does “Cross-training” mean?
Practice checklist
- Read the basic rules and how scoring works
- Watch a few minutes of real play
- Explain the aim of the game to someone else
Common mistakes
- • Trying to play before you understand how a point is won
- • Skipping the rules and picking up misconceptions
Practice goals
- ◎ Explain the object of the game in one sentence
- ◎ Follow a full point or passage of play without confusion
What you’ll need
The essential equipment, and the kind of place you’ll play. Most sports need far less to get started than people expect.
Milestone: You know what equipment you need to start and the kind of place the sport is played.
Lessons
Running shoes
Cushioned footwear designed for the repetitive forward motion of running.
EquipmentCycling shoes
Stiff-soled shoes that clip onto pedals to transfer power efficiently while riding.
EquipmentSwimming goggles
Sealed eyewear that lets swimmers see clearly and keep water out of the eyes.
EquipmentWetsuit
A close-fitting neoprene suit that keeps the wearer warm in cold water.
EquipmentRoad bike
A lightweight bicycle built for speed and efficiency on paved surfaces.
Playing surfaceRoad (Tarmac / Asphalt)
Paved tarmac or asphalt: a firm, smooth, predictable surface that rewards steady pace and rhythm — the ground for road running, cycling and race-walking.
Quick check: What you’ll need
1. In sport, what does “Cross-training” mean?
2. In sport, what does “Tempo run” mean?
Practice checklist
- Identify the essential equipment
- Borrow or buy entry-level gear
- Check any venue equipment rules
Common mistakes
- • Overspending on advanced gear before you know you’ll continue
- • Ignoring fit and safety in favour of looks
Practice goals
- ◎ Turn up with everything you need to play
- ◎ Know what each essential item is for
Learn the core skills
The fundamental skills the sport is built on. These are what to practise first — everything else builds on them.
Milestone: You can name the core skills and know which ones to practise first.
Lessons
Pacing
The skill of managing effort and speed so it lasts the whole distance or event.
SkillFront crawl
The fastest swimming stroke, using alternating arm pulls and a flutter kick while face-down.
SkillPedalling
The skill of turning the pedals smoothly and at an efficient rhythm on a bike.
SkillRunning form
The skill of running with efficient, relaxed and balanced movement.
Quick check: Learn the core skills
1. In sport, what does “Cross-training” mean?
2. In sport, what does “Tempo run” mean?
Practice checklist
- Name the core skills
- Practise the two or three that matter most first
- Get feedback on one skill
Common mistakes
- • Chasing flashy skills before the fundamentals are solid
- • Practising without any feedback loop
Practice goals
- ◎ Perform the core skills at a basic, repeatable level
- ◎ Know which skill to work on next
Build your technique
How specific movements and shots are performed. Learn these once the basics feel comfortable, one at a time.
Milestone: You understand how the key techniques are performed and when they are used.
Lessons
Freestyle Stroke
The fastest swimming stroke, using alternating overhead arm pulls, a flutter kick and rhythmic side breathing.
TechniqueSprint Start
The explosive start of a sprint from a set, crouched position, driving forward low before gradually rising to full stride.
TechniqueRunning Form
The efficient posture and stride mechanics of distance running, keeping the body relaxed and the cadence smooth.
TechniqueCycling Cadence
The technique of pedalling at a smooth, steady rhythm and choosing a gear that keeps the legs turning efficiently.
Quick check: Build your technique
1. In sport, what does “Cross-training” mean?
2. In sport, what does “Tempo run” mean?
Practice checklist
- Break a key technique into its steps
- Practise it slowly before adding speed
- Film or check your form
Common mistakes
- • Adding power or speed before the movement is grooved
- • Copying a pro’s style without the underlying basics
Practice goals
- ◎ Perform a key technique with sound, safe form
- ◎ Self-correct one common fault
Understand tactics & strategy
How the game is actually played and thought about — the tactics and bigger-picture strategy that turn skills into a game.
Milestone: You can follow how the game is played tactically, not just physically.
Lessons
Drafting
Riding, running or swimming close behind another competitor to save energy in their slipstream.
TacticBreakaway and peloton
The cycling tension between the main pack riding together and small groups that break clear to gain time.
StrategyPacing and Energy Management
Pacing and energy management is the overarching plan for distributing a limited supply of physical effort across an event so you avoid fading early and finish strong.
StrategyTapering and Peaking
Tapering and peaking is the strategy of easing training load before a key event so fitness stays high while fatigue clears, timing peak form for the day itself.
StrategySpecialisation vs Versatility
Specialisation versus versatility is the team-building and development trade-off between narrow role experts and adaptable all-rounders who cover several jobs.
Quick check: Understand tactics & strategy
1. In sport, what does “Cross-training” mean?
2. In sport, what does “Tempo run” mean?
Practice checklist
- Learn one simple tactic or pattern
- Watch how better players use space and timing
- Try the tactic in a low-pressure game
Common mistakes
- • Learning tactics before you can execute the skills
- • Copying complex strategy without understanding why
Practice goals
- ◎ Apply one tactic deliberately in a game
- ◎ Explain why a common tactic works
Find your position or role
Where you fit in — the positions and roles players take on, and what each one does.
Milestone: You know the positions or roles and what each one is responsible for.
Lessons
Quick check: Find your position or role
1. In sport, what does “Cross-training” mean?
2. In sport, what does “Tempo run” mean?
Practice checklist
- Learn the positions or roles
- Try more than one to find a fit
- Understand your responsibilities in a team
Common mistakes
- • Locking into one position too early
- • Not knowing what teammates around you are doing
Practice goals
- ◎ Play a position competently
- ◎ Describe what each role contributes
Train your body for it
The physical qualities the sport asks for, and ways to build them. Educational — not a personalised plan.
Milestone: You know which physical qualities the sport asks for and, in general terms, how they are built.
Lessons
Periodisation
Periodisation is the practice of organising training into phases across weeks and months, varying the focus so you build steadily and peak at the right time.
Training methodEndurance Base Training
Endurance base training is an extended phase of mostly easy, steady aerobic work that lays the aerobic foundation the rest of a training plan builds on.
Physical qualityCardiovascular endurance
The ability to sustain whole-body activity for a long time while your heart, lungs and muscles keep up.
Quick check: Train your body for it
1. In sport, what does “Cross-training” mean?
2. In sport, what does “Tempo run” mean?
Practice checklist
- Identify the physical qualities the sport asks for
- Add one simple conditioning habit
- Warm up and recover properly
Common mistakes
- • Training hard with no recovery
- • Ignoring the qualities the sport actually demands
Practice goals
- ◎ Build one relevant physical quality over time
- ◎ Train consistently without overdoing it
Course knowledge check
Test what you’ve learned across the whole course. Every option is a real fact from the knowledge graph.
Triathlon knowledge check
1. Which of these is a core skill in Triathlon?
2. In sport, what does “Cross-training” mean?
3. In sport, what does “Tapering” mean?
4. In sport, what does “Tempo run” mean?
5. In sport, what does “Wetsuit” mean?
Recommended reading
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How this course is built