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 |
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 |
T1 & T2 |
Swim 1000 yd |
Brick B 60m R 30m |
OFF |
S 500yd B 30m |
R 20m Gear Check |
RACE |