top of page

2024 Alcatraz Triathlon Training Program

2022 Escape from Alcatraz Practice Swim

Are you ready to tackle one of the world's most challenging and iconic triathlons?  Many people prepare well for the Escape from Alcatraz swim, as it may be the portion of the race that intimidates them most. Many are then underprepared for the challenging bike and run courses this race provides! 

This training plan will prepare you to successfully Escape in 12 weeks!

This is not just a generic Olympic distance training program - Alcatraz is no generic Olympic distance race! This plan will include swims, rides and runs that will ensure you are prepared to meet the course conditions. It will also include transition, nutrition and packing list guidance to make sure you land in San Francisco confident and ready to race!

Plan to commit approximately seven to ten and a half hours per week to training. The plan schedule is structured with one to two workouts per day, six days per week: two or three swims, two to four bike rides, and  three to four runs. The plan also includes mobility and strength work to ensure you get to the start line fitter and healthier than ever before. 

Functional threshold testing sessions in swim, bike and run will occur throughout the program to measure progress and plan for race pacing!

Your training plan will be delivered via TrainingPeaks, an online and mobile app.  You may use the Training Peaks free or Premium account.

The training plan pairs well with Pacific Open Water Swim Co's practice swims!


Race ready Alcatraz athlete
So happy they finished the Alcatraz swim
  • 2024 Alcatraz Plan

    2024 Alcatraz Triathlon Training Program (12 weeks)
    Valid for 3 months
    • 12 week self guided training program
    • Delivered through the Training Peaks app
    • Customized for your current ability, based on your threshold
    • Online questions with Coach Meg
    • Practice swim the day before the race with Coach Meg


Beginners welcome, though it is suggested that you have at least completed a sprint triathlon before. 

If you have not, you should be able to: 

  • swim 20 minutes without stopping

  • Bike for 1 hour

  • Run for 30 minutes without stopping

Not sure if you're ready? Message Coach Meg. She's happy to help!

bottom of page