10 Week Olympic Distance Triathlon


Scott Foland

All plans by this Coach


10 Weeks

Typical Week

2 Swim, 1 Bike, 1 Day Off, 2 Run, 2 Strength, 1 Brick

Longest Workout

1:00 hrs swim
2:20 hrs bike
1:10 hrs run

Plan Specs

triathlon olympic beginner intermediate masters

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10 Week Sprint/Olympic Distance Triathlon Training - Beginner. It will encompass 5-6 Days of training, with Swimming, Biking, Running, Strength and Core Exercises.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:25
Training Load By Week
Average Weekly Training Hours: 04:25
Average Weekly Breakdown

Scott Foland

Fit Stuido

Our passion for health and fitness is something we at Fit Studio live out daily. Our method of training and coaching is to educate and motivate the client so they know why and how the body benefits from what they are doing. We believe that paying attention to detail and listening to our clients’ needs is how results are formulated. Coaching and training clients is more than a day to day job, we see it as a privilege and an opportunity to make a difference in those people’s lives.

Back to Plan Details

Sample Day 1

30 Minute Easy


30min easy aerobic wear HR on this one – keep it very easy except for strides at the end: 4x20sec builds to fast pace with 40sec recovery

Sample Day 2

1500 yards Swim Consistently

1500 yards at a local pool or master swim program

Sample Day 3

40 Minutes Easy Spin

On personal bike or stationary bike: 40 min. easy spinning using a cadence of 90+

Sample Day 6



15 min run as; o 10 minute warm up o 5-minute strong race pace effort

30-minute bike as; o 10 minutes strong race pace effort o 10 minutes smooth o 10 minutes strong race pace effort

15-minute run as; o 5-minute strong race pace effort o 10-minute cool down

Sample Day 7

2000 yards without limited breaks

2000 yards without limited breaks.

Focus on long smooth swim strokes. If need feel free to put a pull buoy between legs. This assist you in getting the legs in proper position.

Sample Day 69

Race Week Swim - Saturday

Open Water Swim - if course is open

Sample Day 69

Race Week Cycle

Check out the course with bike set up to be race-ready. Attack 2-3 short hills on this ride. Otherwise, keep it very easy. Stay off of legs afterwards and make sure everything on bike is tight and race-ready.

10 Week Olympic Distance Triathlon

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