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.

You can either scroll down and see the basic plan on this page, or download the full color PDF that you can print out and post in your home. In addition, if you download the training plan PDF, you’ll get a 29 page guide for first time triathletes that covers all the fundamentals of triathlon training.

If your’e done with the struggles, fear and overwhelm of choosing a triathlon training plan, then it’s time for the Resilient Triathlete inside of you to rise up!

Just enter your name and email, and you’ll get immediate access to this 12 Week Olympic Distance Training Plan for beginners.

Download your Triathlon Training Plan!
Enroll for your free Olympic Triathlon Training Plan! You'll receive a 12 week plan that you can print and start training with right away.

You'll also get our 7 Day Rise of the Resilient Triathlete e-mail course that will help you learn how to balance all the elements of training to remain healthy, injury free, enthusiastic for your first triathlon.

This is a beginner plan based on time only.

Check your email, your plan is on the way!

You'll also be enrolled in the 7 Day course, Rise of the Resilient Triathlete!

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 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

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

Olympic Distance Triathlon Training Plan – Download PDF

Download your Triathlon Training Plan!

Check your email, your plan is on the way!

12 Week Training Plan Beginner – Olympic / International

Week 1 - 4 hours

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