Tom Holland's 12-Week Olympic Tri Beginner Plan

Average Weekly Training Hours 03:16
Training Load By Week
Average Weekly Training Hours 03:16
Training Load By Week

This plan is for the beginner to intermediate triathlete whose primary goal is to finish the race. Weekly workouts include 1 swim, 1 cross-train day, two runs and two "brick" [bike then run] workouts. Most workouts are 1 hour or less.

Sample Day 2
3mi
RUN

Run 3 miles easy. 10 min Core exercises afterwards.

Sample Day 3
0:45:00
BRICK

Bike 30 min THEN Run 15 min immediately after.

Sample Day 5
1:00:00
X-TRAIN

Cross-Training day. Your choice: Weights, Yoga, Pilates, or a make up day for a missed workout.

Sample Day 6
1:00:00
BRICK

Bike 45 min THEN Run 15 min immediately after.

Sample Day 7
4mi
RUN

Run 4 miles easy. 10 min Core exercises afterwards.

Sample Day 9
3mi
RUN

Run 3 miles easy. 10 min Core exercises afterwards.

Sample Day 10
0:45:00
BRICK

Bike 30 min THEN Run 15 min immediately after.

TOM HOLLAND
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TEAMHOLLAND LLC

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