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Includes Structured Workouts

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Joe Friel

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12 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Train smart with an Olympic-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.
• Prepare for an Olympic-distance triathlon: swim = 1,500m, bike = 40k, run = 10k
• Plan is intended for an advanced triathlete whose goal is to be competitive in his or her age group.
• Plan is for 12 weeks in the Build to Peak training periods, culminating with your race.
• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).
• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.

“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion
“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine

This Olympic-distance Build-Peak plan for the advanced athlete was designed by Joe Friel using the principles from The Triathlete’s Training Bible. Having this book handy will help with many of the workouts presented in the training plan.

Who is this plan for?

This plan is intended for the advanced triathlete of any age whose goal is to be competitive in his or her age group in an A-priority, Olympic-distance race. It differs from the similarly titled Intermediate plan in that it has more workouts and a higher weekly training volume. The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Olympic-distance race fitness.

When should you start the plan?

This plan is best started 12 weeks prior to your race. You should be in at least your third year of racing, having trained at 10 or more hours per week in previous seasons and currently capable of swimming 45 minutes, biking 2 hours, and running 1 hour. You also should have established general base fitness before starting. You should have swim, bike, and run training zones set before starting this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)

What is the weekly volume?

Weekly volume most weeks is around 12–13 hours, including 3–5 swims, bikes, and runs each week, plus strength maintenance once a week and weekly combination bike-run workouts (bricks). There are rest and recovery breaks every third or fourth week.

Do you need any devices or apps?

You must have a bike power meter to use this plan. (There is a similarly titled plan for heart rate instead of power-based bike workouts.) Workout intensities are based on power for the bike workouts, heart rate and pace for the runs, and pace or perceived exertion for the swims. This plan was created using the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc.) or a third-party app to help you follow them precisely. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)

After your event, please provide feedback on how this plan worked for you.
“Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.” —Joe Friel

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
2:42 hrs 1:00 hrs
Bike x4
4:54 hrs 2:30 hrs
Run x4
2:52 hrs 1:30 hrs
Strength x1
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:42 hrs 1:00 hrs
4:54 hrs 2:30 hrs
2:52 hrs 1:30 hrs
0:27 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at

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