Free Triathlon Goal-Setting Worksheet
Create a race plan that gives you more than one meaningful way to succeed.
The 3 Goals Race Planning Worksheet helps you set:
Happy Goal
A process or experience you can control.
Super Happy Goal
A strong performance that would make you proud.
Rockstar Goal
Your biggest realistic race-day outcome.
Use the worksheet to plan your goals, prepare for race-day challenges, and decide how you will adjust if the day does not unfold exactly as expected.
By submitting this form, you agree to receive the worksheet, a short three-email goal-setting series, and weekly training and racing tips from 3 Goals Multisport Coaching. You may unsubscribe at any time.
Race With Ambition—Without Making the Day Pass or Fail
One finish-time goal can make a race feel all or nothing.
The 3 Goals System helps triathletes chase ambitious results while staying focused on the pacing, fueling, mindset, and decisions they can control.
Your worksheet includes space to:
- Review your current fitness and previous results
- Create Happy, Super Happy, and Rockstar goals
- Identify your race-day priorities
- Build a plan for shifting goals when conditions change
- Reflect on what worked after the race
Frequently Asked Questions
What is the 3 Goals System?
The 3 Goals System uses a Happy Goal, Super Happy Goal, and Rockstar Goal to give triathletes multiple meaningful definitions of success on race day.
Is this worksheet only for long-distance triathletes?
No. You can use it for sprint, Olympic, long-course, aquabike, duathlon, running races, or any event where you want a clearer race-day plan.
Is the worksheet fillable?
Yes. The PDF includes fillable fields so you can complete it electronically or print it and write in your answers.
Does the Happy Goal lower my standards?
No. A Happy Goal is usually a process goal—such as following your fueling plan, pacing wisely, or finishing with a smile—that supports your bigger performance goals.
Give Yourself More Than One Way to Feel Proud
Set your goals before race week and arrive at the start line ready to chase all three.
Want more support? Join the free 3G Multisport Community and connect with other endurance athletes.