12 Week Training Plan Beginner – Olympic / International

Download Olympic Training Plan as a PDF

 

 MON  TUES  WED  THU  FRI  SAT  SUN

Week 1

4h 00m

OFF

Swim 800 yd

Bike 60m

Run 30m

Swim 1000 yd

Bike 75m

Run 40m

Week 2

4h 25m

OFF

Swim 800 yd

Bike 60m

Run 30m

Swim 1200 yd

Bike 90m

Run 45m

Week 3

5h 00m

OFF

Swim 1000 yd

Bike 60m

Run 35m

Swim 1400 yd

Bike 105m

Run 50m

Week 4

3h 30m

OFF

Swim 800 yd

Bike 45m

Run 30m

Swim 1000 yd

Bike 75m

Run 30m

Week 5

5h 10m

OFF

Swim 1200 yd

Bike 60m

Run 40m

Swim 1500 yd

Bike 105m

Run 50m

Week 6

5h 45m

OFF

Swim 1200 yd

Bike 75m

Run 40m

Swim 1700 yd

Bike 120m

Run 55m

Week 7

6h 20m

OFF

Swim 1500 yd

Brick B 60m R 15m

Run 40m

Swim 2000 yd

Bike 135m

Run 60m

Week 8

5h 15m

OFF

Swim 1000 yd

Brick B 75m R 15m

Run 30m

Swim 1200 yd

Bike 105m

Run 45m

Week 9

6h 50m

OFF

Swim 1500 yd

Brick B 75m R 15m

Run 40m

Swim 2000 yd

Bike 135m

Run 65m

Week 10
7h 00m

T1

Swim 1800 yd

Brick B 90m R 30m

OFF

Swim 2200 yd

Bike 150m

Run 75m

Week 11

6h 00m

T2

Swim 1500 yd

Brick B 90m R 45m

OFF

Swim 1800 yd

Bike 105m

Run 45m

Week 12
4h 30m

T1 & T2

Swim 1000 yd

Brick B 60m R 30m

OFF

S 500yd B 30m

R 20m Gear Check

 RACE

 

 

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