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DuoSwim

Triathlon & Open Water

5K Ultra

Endurance • Open Water • 5K

49

Workouts

4000

Avg. Meters

71

Avg. Mins

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Triathlon & Open Water

5K Ultra

Endurance · Open Water · 5K

Workouts
49
Avg. metres
4,000
Avg. mins
71
The shape of your trainingDistance / swim
Swim 1: 5K Foundations, 3,000 metresSwim 2: Base Builder, 3,000 metresSwim 3: Technique Focus, 3,000 metresSwim 4: Building Blocks, 3,600 metresSwim 5: Flow To Fire, 3,400 metresSwim 6: Split Control, 3,600 metresSwim 7: Cruise & Crush, 3,000 metresSwim 8: Test Set I, 2,500 metresSwim 9: Threshold Builder, 3,000 metresSwim 10: Base Training, 3,500 metresSwim 11: Smooth & Strong, 4,200 metresSwim 12: Best Avg Challenge I, 3,800 metresSwim 13: Split & Push, 3,600 metresSwim 14: Surge & Recover, 3,700 metresSwim 15: Aerobic Build, 4,100 metresSwim 16: Test Set II, 3,000 metresSwim 17: Drop & Drive, 4,400 metresSwim 18: Double Descend, 4,300 metresSwim 19: Drop Set, 4,200 metresSwim 20: Distance Free, 4,700 metresSwim 21: Endure & Explode, 4,100 metresSwim 22: Precision Pacing, 4,200 metresSwim 23: Split Builder, 4,900 metresSwim 24: Best Avg Challenge II, 4,600 metresSwim 25: Yellowline Threshold, 4,200 metresSwim 26: Dual Drop, 4,800 metresSwim 27: Long Haul, 4,800 metresSwim 28: Flow & Go, 3,800 metresSwim 29: Endure & Hold, 4,700 metresSwim 30: Drop Ladder, 4,400 metresSwim 31: Form & Flow, 4,600 metresSwim 32: Test Set III, 4,000 metresSwim 33: Efficiency Builder, 4,000 metresSwim 34: Distance Drop, 5,000 metresSwim 35: Ultimate Descend, 5,000 metresSwim 36: Best Avg Challenge III, 5,000 metresSwim 37: Yellowline Repeats, 4,000 metresSwim 38: Refine & Flow, 4,200 metresSwim 39: Pro Drop Set, 4,200 metresSwim 40: Test Set IV, 4,000 metresSwim 41: Aerobic Boost, 4,000 metresSwim 42: Drop & Hold, 4,200 metresSwim 43: Power Surge, 4,000 metresSwim 44: Form & Split, 5,000 metresSwim 45: Stroke Precision, 3,800 metresSwim 46: Endure & Fire, 4,200 metresSwim 47: Recovery & Reset, 3,000 metresSwim 48: Taper & Prime, 2,400 metresSwim 49: Race The 5K, 6,000 metres

First swim

5K Foundations

3,000 m 53 min

Mid-plan

Yellowline Threshold

4,200 m 74 min

Final swim

Race The 5K

6,000 m 105 min

Built for the water.Made for progress.

SYNCS WITH:

GarminWATCHStravaGarminWATCHStravaGarminWATCHStravaGarminWATCHStrava

For who

For experienced swimmers preparing for a 5K open water or pool swim. Ideal for those with a strong endurance base who want to improve race-day stamina, pacing, and open water skills.

Training focus

Progressive workouts that balance aerobic endurance, open water technique, and performance-focused test sets, designed to build long-distance confidence and control.

What to expect

Endurance workouts that build aerobic capacity, race execution, and focus. Includes sighting, buoy turns, and pace control, all progressing toward a confident 5K swim.

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

Track your workouts

Review your completed workouts and progress in DuoSwim.

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Workout distance progression

Distances from the first 12 workouts in this plan. See the full workout list below.

Workout structure

Preview the structure of this plan with workout names, estimated duration, and distance.

5K Foundations

53 min · 3000m

◌

Base Builder

53 min · 3000m

◌

Technique Focus

53 min · 3000m

◌

Building Blocks

63 min · 3600m

◌

Flow To Fire

60 min · 3400m

◌
View all workouts

Split Control

63 min · 3600m

◌

Cruise & Crush

53 min · 3000m

◌

Test Set I

44 min · 2500m

◌

Threshold Builder

53 min · 3000m

◌

Base Training

61 min · 3500m

◌

Smooth & Strong

74 min · 4200m

◌

Best Avg Challenge I

67 min · 3800m

◌

Split & Push

63 min · 3600m

◌

Surge & Recover

65 min · 3700m

◌

Aerobic Build

72 min · 4100m

◌

Test Set II

53 min · 3000m

◌

Drop & Drive

77 min · 4400m

◌

Double Descend

75 min · 4300m

◌

Drop Set

74 min · 4200m

◌

Distance Free

82 min · 4700m

◌

Endure & Explode

72 min · 4100m

◌

Precision Pacing

74 min · 4200m

◌

Split Builder

86 min · 4900m

◌

Best Avg Challenge II

81 min · 4600m

◌

Yellowline Threshold

74 min · 4200m

◌

Dual Drop

84 min · 4800m

◌

Long Haul

84 min · 4800m

◌

Flow & Go

67 min · 3800m

◌

Endure & Hold

82 min · 4700m

◌

Drop Ladder

77 min · 4400m

◌

Form & Flow

81 min · 4600m

◌

Test Set III

70 min · 4000m

◌

Efficiency Builder

70 min · 4000m

◌

Distance Drop

88 min · 5000m

◌

Ultimate Descend

88 min · 5000m

◌

Best Avg Challenge III

88 min · 5000m

◌

Yellowline Repeats

70 min · 4000m

◌

Refine & Flow

74 min · 4200m

◌

Pro Drop Set

74 min · 4200m

◌

Test Set IV

70 min · 4000m

◌

Aerobic Boost

70 min · 4000m

◌

Drop & Hold

74 min · 4200m

◌

Power Surge

70 min · 4000m

◌

Form & Split

88 min · 5000m

◌

Stroke Precision

67 min · 3800m

◌

Endure & Fire

74 min · 4200m

◌

Recovery & Reset

53 min · 3000m

◌

Taper & Prime

42 min · 2400m

◌

Race The 5K

105 min · 6000m

◌

Dryland

We recommend Strength Gains to pair with this plan — building strength and muscular control to support long open water swims.

Explore 5K Ultra in DuoSwim.

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FAQ: All you need to know about 5K Ultra

Answers to common questions about this plan, equipment, pacing, and getting started.

For experienced swimmers preparing for a 5K open water or pool swim. Ideal for those with a strong endurance base who want to improve race-day stamina, pacing, and open water skills.

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Take your swimming to the next level with DuoSwim

Take your swimming to the next level

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First week free. Cancel anytime.