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Olympic Distance Triathlon Training Plan - 20 Weeks


Max Spradley

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20 Weeks

Plan Description

This training plan is designed for the intermediate/advanced triathlete looking to take on the challenge of an Olympic distance triathlon (1.5K Swim + 40K Bike + 10K Run). He/she may be moving up in distance from a Sprint Triathlon, down in distance from a Half Distance or Full Distance triathlon, looking to improve upon a previous race result, or getting into triathlon from another sport (i.e. swimming, cycling or running).

This plan averages approx 11 hrs / week (maximum of ~14 hrs) and consists of two (2) swims, three (3) bikes, and three (3) runs. Over time, two (2) additional runs are added in the form of "bricks" (bike + run). Two (2) weekly strength training sessions are also built into the plan. Prior to beginning the training plan, the athlete should be training consistently and should be able to comfortably complete 2000 meters/yards of swimming, 1 hour of cycling and 45 min of running.

- 2 Swims
- 3 Bikes
- 5 Runs*
- 2 Strength Training Sessions

* 2 of the Bikes are "Bricks" (Bike + Run) and include relatively short runs immediately after the bike workout.

The workouts are based upon the following Training Zones:

Zone Name RPE
Z1 Recovery 6 - 8
Z2 Extensive Endurance 9 - 11
Z3 Intensive Endurance 12 - 14
Z4 Sub Threshold 15
Z5a Super Threshold/LT 16
Z5b Anaerobic Endurance 17
Z5c Power 19 - 20

Depending upon the athlete’s background, limiters and goals, he/she can make some easy modifications by doing any of the following:

- Add in a 3rd Swim (or replace one of the Strength Training sessions with a 3rd Swim)
- Schedule a Recovery period every 3rd week (current plan has a Recovery period every 4th week)

If you have any questions OR issues – please feel free to contact me at

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:24:00 02:00:00
Bike x3
03:40:00 02:00:00
Swim x2
01:59:00 01:20:00
Strength x1
00:51:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
03:24:00 02:00:00
03:40:00 02:00:00
01:59:00 01:20:00
00:51:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

Max Spradley

As a coach, I provide endurance training designed around your lifestyle, athletic history, goals and budget. l work with endurance athletes of all abilities and distances to help them reach their goals. Please contact me for a free consultation.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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