For who
For experienced swimmers training for a 10K open water swim. Ideal for those aiming to build elite-level endurance and open water skills for marathon-distance events.
Triathlon & Open Water
10K Ultra
Open Water • Endurance • 10K
Own the distance. Crush the 10K.
49
Workouts
5000
Avg. Metres
87
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining focus
High-volume pool training designed to develop long-distance stamina, technique under fatigue, and race-day pacing control.
What to expect
Progressive workouts that build aerobic endurance, pacing control, and open water skills — including sighting, buoy turns, and stroke efficiency to take on the 10K.
Equipment you need
You can adjust the equipment to suit your preferences and available gear.
How to get started
Download DuoSwim, start your first workout, and build momentum this week.
Step 1
Download the app
Download DuoSwim and log in to unlock your plan and workout guidance.
Step 2
Choose your plan
Start your recommended plan or choose the one that fits your goal and schedule.
Step 3
Start your workouts
Follow your workouts with clear pacing, intervals, and progress tracking built in.
Step 4
Hit your goal
Stay consistent each week, build momentum, and reach your goal with confidence.
Results you will get
- ✓Conquer your 10K swim with confidence
- ✓Improve sighting, buoy turns, and rhythm
- ✓Develop pacing control over marathon distances
- ✓Test readiness with challenge sets and a final taper
Testimonials
- 540 swimmers training with this plan
- • “Dropped 4 mins from my last 10K — game-changer.” – Logan
- • “My endurance improved every week.” – Beth
- • “Completed my first 10K, felt strong the whole way!” – Marcus
Distance by intensity zone
Breakdown of distance covered in each heart rate zone per workout.
Z1Z2Z3Z4Z5
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
10K Foundations
70 min · 4000m
Aerobic Engine
70 min · 4000m
Base Builder
74 min · 4200m
Best Avg Challenge I
74 min · 4200m
Double Descend
70 min · 4000m
View all workouts
Swim, Pull & Kick I
72 min · 4100m
Endure & Fire
70 min · 4000m
Test Set I
70 min · 4000m
Long & Smooth
77 min · 4400m
Threshold Builder
70 min · 4000m
Zone Ladder
77 min · 4400m
Sightline Endurance
89 min · 5100m
Form & Flow
72 min · 4100m
Flow & Surge
84 min · 4800m
Endurance Pyramid
88 min · 5000m
Test Set II
70 min · 4000m
Distance Drive
88 min · 5000m
Descend & Go
96 min · 5500m
Steady Miles
95 min · 5400m
Flow & Fire
70 min · 4000m
Pace Mastery
79 min · 4500m
Double Drop
98 min · 5600m
Sight & Split
88 min · 5000m
5K Milestone
111 min · 6300m
Hold The Line
95 min · 5400m
Best Avg Challenge II
84 min · 4800m
Descend & Return
102 min · 5800m
Blue To Redline
89 min · 5100m
Endure & Hold
88 min · 5000m
Swim, Pull & Kick II
84 min · 4800m
Endurance Trifecta
81 min · 4600m
Test Set III
105 min · 6000m
Split Control
105 min · 6000m
Endure & Explode
88 min · 5000m
Sightline Strength
98 min · 5600m
Pace Drop
88 min · 5000m
Descend & Drive
95 min · 5400m
Best Avg Challenge III
98 min · 5600m
Split & Sight
77 min · 4400m
Test Set IV
105 min · 6000m
Pyramid Prime
88 min · 5000m
Enduro Challenge
105 min · 6000m
Split & Hold
91 min · 5200m
Zone Drop
84 min · 4800m
Sighting Flow
98 min · 5600m
Smooth & Ignite
74 min · 4200m
Enduro Lock-In
79 min · 4500m
Prime The Engine
63 min · 3600m
Race the 10K
193 min · 11000m
Dryland
We recommend Strength Gains to pair with this plan — building endurance strength and posture to support marathon swim efforts.
Ready to go the full 10K?
First week free. Cancel anytime.
FAQ: All you need to know about 10K Ultra
Answers to common questions about this plan, equipment, pacing, and getting started.
For experienced swimmers training for a 10K open water swim. Ideal for those aiming to build elite-level endurance and open water skills for marathon-distance events.
Take your swimming to the next level
A clear, structured path that helps you train with confidence and keep progressing week by week.
First week free. Cancel anytime.
10K Ultra
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