Training Plans for every distance, and every level! If you don’t see what you need, contact us!
Olympic Distance Triathlon Training Plan – Download PDF
Thinking about doing your first olympic distance triathlon?
If you’re like most people, you don’t want to simply finish – you want to CRUSH IT! Whether you want to crush the competition or crush your own personal best, you have a goal in mind.
I can help you with the training plan you need, whether you have no experience in any part of run-bike-swim or you’re strong in a primary sport but need help with the rest.
The 12 Week Olympic Triathlon Training Plan focuses on first-time triathletes with minimal experience in the sports.
To start this plan, you should ideally be able to:
- ride a bike for 40 minutes
- walk/jog for 20 minutes
- swim 50 yards without stopping.
The plan progressively increases training distance for each sport two times per week, with a rest week every fourth week. During the rest week, you will still do your workouts, but the training time will be slightly less.
This format is a very safe, very traditional “periodized” base training plan, designed to get you across the finish line for your first triathlon!
What makes our plans different?
We believe that anyone can complete their first triathlon, including those people without any prior experience in competitive sports.
Need a more advanced start? Or your race is coming up soon? Already strong in one of the sports but need help rounding out your performance of the other two?
No problem!
The 8 Week Olympic Triathlon Training Plan is for you. You can simply continue your usual training in your primary sport and use the plan starting with the week five workouts to level up your secondary sports.
By the end of the 8 or 12 week plan for Olympic Triathlon Training, you will be able to:
- Swim 1500 meters
- Bike 24 miles
- Run a 10k
Imagine crossing the finish line with a smile (and get a finishers medal or ribbon as well)!
Ready to crush your first Olympic Triathlon?
Enter your best email to receive the 12 Week Olympic Triathlon Training Plan plus a 29 page training manual.
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!
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
Tuesday: Swim 800yd
Wednesday: Bike 60 min
Thursday: Run 30 min
Friday: Swim 1000 yd
Saturday: Bike 75min
Sunday: Run 40 min
