One way to monitor your progress in triathlon training is through fitness tests to help you assess your training paces, recovery, endurance, tempo, threshold, and speed. These should be done every 8-12 weeks. If you are a Multisport athlete, it’s best to follow a swim, bike, and run test protocol. I recommend to conduct these tests at the beginning of a new training phase and at the end of a recovery week, on a day when you feel rested.

For the swim test protocol, a common test is a 1k meter or yard swim that can . Another option is the Critical Swim Speed (CSS) test, which involves a 400 and 200. The key is to choose a baseline test that is repeatable and send a swim video for analysis if you’re struggling and swim over 2:00 / 100 yard pace. You may also benefit from the “How to Swim Faster in 30 day” course.

The bike fitness protocol typically involves a traditional 20-minute FTP test, which provides a good idea of your current fitness level and can be used to set your power-based training zones for cycling. Other options include ramp and 8/3 minute protocols. Repeat the same test when you retest to accurately gauge your progress.

For the run test protocol, a common baseline test is a 3-mile best effort run, ideally in a local weekend 5k event. This is a useful benchmark of your running fitness and can be used to create pace-based training zones. Depending on your fitness level, you can run or run/walk a local 5k event, or run on your own around a measured track or course that is repeatable.

These tests not only provide a starting assessment to help determine your current fitness and training zones, when repeated every 8-12 weeks, they are just one of many ways to to assess your progress and adjust your training if necessary. However, it’s important to recognize that the path of improvement is not always linear, and you can’t expect big improvements every single time you redo the tests. Keep a detailed subjective training log to track your progress over time, and look at long-term trends before making too many changes to your training plan.