Olympic Distance Triathlon Training Plan – Download PDF
As you already know, I’ve helped thousands of triathletes train for their very first Olympic Distance Triathlon. the 12 Week Triathlon Training plan available on this page has helped thousands of beginner triathletes like you.
12 Week Training Plan Beginner – Olympic / International
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 |
Week 1 - 4 hours
Monday: Off
Tuesday: Swim 800yd
Wednesday: Bike 60 min
Thursday: Run 30 min
Friday: Swim 1000 yd
Saturday: Bike 75min
Sunday: Run 40 min