Browse More Plans

Couch to Olympic in 16 Weeks

Browse More Plans

Couch to Olympic in 16 Weeks


Wendy Mader

All plans by this Coach


16 Weeks

Plan Description

swim coaching
Couch to Olympic in 16 Weeks
Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.
Who is this for?
IIn addition to 16 week's worth of swimming, biking, running, and strength training workouts, we also include 3 INSTRUCTIONAL VIDEOS, one before each phase of training. Coach Wendy explains how each training block is organized and structured. This is a multimedia approach along with LINKS to drills, heart rate, and pace training so you know the purpose and effort of each workout.

This plan is recommended for athletes who currently can:
Swim 500 meters/yards
Bike 30 minutes
And run 2 miles.

I used the concept of periodization to maximize peak performance in this plan. Where each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.

Why this plan?

Description of the image

This 16-week plan starts with 2 days in the pool, 2 days on the bike, 2 days running, and 2 days of strength training and builds up to 3 swims, 3 bikes, and 3 runs, over time reducing strength to 1 day per week.

Monday is the scheduled rest day and the longer workouts are on the weekend. Duration ranges from 3-9 hours per week. Intensity is set to your Rate of Perceived Effort (RPE), heart rate, power, or pace. Generally, most beginners train with RPE.

This is a time-based program with suggestions on key workouts to focus on distance.

Here is where you should be on specific weeks:
- At the end of 8 weeks, you should be comfortable running a 10k event
- At the end of 16 weeks, you should be comfortable completing a Sprint Distance Triathlon.
- At the end of 16 weeks, you should be comfortable finishing an Olympic Distance Triathlon.

Personalized Swim/Run Analysis: Submit a video of your run/swim and get it analyzed by me!

Consultation Call: If confused on any week, book a call and we’ll figure it out in 30 minutes.

*TP compatible plan

Save 33% On This Plan by signing up for our newsletter. (Also get lessons that I’d never revealed anywhere else each week)

Who Am I?

Description of the image

IG | Podcast | YT

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:37:00 01:15:00
Bike x2
02:35:00 02:15:00
Swim x2
01:27:00 01:00:00
Day Off x1
—— ——
Strength x1
00:33:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
01:37:00 01:15:00
02:35:00 02:15:00
01:27:00 01:00:00
Day Off
—— ——
00:33:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

wendy mader

Ironman Certified Coach (10x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

Still have questions about this plan?
| Premium

20% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$99.99 USD for the first year, billed yearly.

$89.00 - Buy Now