Olympic Triathlon Training Plan with Injury Prevention & Core - 16 Weeks Beginner RPE Based


Heather Casey, CSCS, USAT L2 - PeakStateFit.com

All plans by this Coach


16 Weeks

Typical Week

2 Bike, 1 Custom, 2 Swim, 1 Day Off, 3 Run, 1 Other, 2 Strength

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:10 hrs run

Plan Specs

triathlon olympic beginner

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.

Still have questions about this plan?


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


USAT Level II Coach Heather Casey designed this 16 week training plan as an action plan to peak at the right time for your Olympic distance triathlon this season. The plan is intended for the beginner level athlete using Rate of Perceived Exertion rather than heart rate zones as a guide.

Injury prevention is the number one goal for all of Coach Casey's plans and private coaching clients. Benefit from her background as a certified strength and conditioning coach with many different core workouts infused in this training plan.



Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:19
Training Load By Week
Average Weekly Training Hours: 06:19
Average Weekly Breakdown

Heather Casey

Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State! #EnduranceElevated

Back to Plan Details

Sample Day 1

45 min bike RPE 4

45 min RPE 4
Keep this easy today! We have 16 weeks to go!

Sample Day 5

5 X 100 BSE (Base pace time trial)

Warm up: (600)
- 200 swim focus on form
- 4 X 25 sprint on :15 rest
Main set: (850)
- 5 X 100 swim BSE (Best Sustainable Effort) :45 sec rest. Record times on all 5 using whatever method you use (Garmin, digital watch or swim clock.) The average of the 5 100s is your base pace to use throughout training. Retest periodically.
- 50 easy effort kick
- 100 very easy effort swim of any stroke
- 4 x 50 variable as: 
25 fast / 25 easy
25 easy / 25 fast
50 all fast
50 all easy
Cool down: (500)
- 100 kick
- 100 swim easy
- 100 pull no paddles
- 100 kick
- 100 swim easy

Sample Day 6

15 min run off the bike RPE 5-6 for the run portion

15 min run or power walk off the bike. If you run i want you to take a 1 min walk break after every 4 min of running.

Sample Day 6

45 min aerobic ride RPE 5-6

45 min aerobic ride. Keep this ride very easy, this whole ride should be conversational paced. When you are finished with the ride i want you to transition into your running shoes within 5 min.

Sample Day 8

1700: 50s fast

Warm up: 
- 300 free
- 200 pull
- 100 kick
Main set:
- 5 x 100 pull with buoy RPE 6 on rest :20
- 5 x 50 RPE 7 on :10 rest
- 2:00 min rest
- 5 x 50 RPE 8 on :20 rest
Cool down: 100 free or back

Sample Day 9

Hike/ Run on soft surface RPE 5

Aerobic hike or run preferably soft surface:
5 min hike, 5 min run (zone 2, RPE 5) for 60 min

Sample Day 10

50 min recovery ride! RPE 4

- 50 min easy spin RPE 4

Olympic Triathlon Training Plan with Injury Prevention & Core - 16 Weeks Beginner RPE Based

$59.00 - Buy Now