Training Plans for every distance, and every level! If you don’t see what you need, contact us!

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
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