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BEGINNER or FIRST Olympic Distance Triathlon 8-Week Plan (RPE-based)


Mikael Eriksson

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8 Weeks

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Plan Description

Unique benefits of this plan (that few, if any, other plans have):
-Sessions categorised as A, B, and C sessions to help you decide which workout to skip if life gets in the way
-In addition to tips for the actual workouts, the plan contains tips on what your focus points should be on a weekly level, what the purpose of each week is, and tips on planning your race, how to stay healthy and injury-free, and more.
-Plenty of links and additional resources. Not sure how to sight in open water swimming? No problem, this plan links to the best instructional video on the topic, and the same goes for other topics like foam-rolling, etc.

This plan will help triathletes easily complete their first Olympic distance triathlon in 8 weeks of training. The structured and specific progression of the workouts in the plan will see to that. If you have done one or several sprint triathlons before and are looking to step up the distance, this is the perfect plan for you. You can even skip the sprint distance stage and jump right into an Olympic triathlon using this plan. Even if you have done Olympic distance tris before, but you tend to finish towards the back of the pack, this plan will help you get to the starting line both fitter and fresher than previously and move up the results lists.

The plan is simple and easy-to-follow. It is based on pace (for running) and heart rate (for cycling). You don't need any prior knowledge about structured training endurance sports to be able to follow it. Everything is clearly explained in the plan.

There is on average 5 hours of training per week, over 6 workouts. The lightest week is 4 hours, and the hardest has 6.25 hours of training.

This plan is also available as versions based on heart rate and/or pace zones to guide intensity. See

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
1:18 hrs 0:45 hrs
Bike x2
1:31 hrs 1:45 hrs
Run x2
1:16 hrs 1:10 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:18 hrs 0:45 hrs
1:31 hrs 1:45 hrs
1:16 hrs 1:10 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Mikael Eriksson - Founder of Scientific Triathlon, Podcaster at That Triathlon Show

Scientific Triathlon

With all the athletes I coach, I have three goals:

-Improve the athlete's performance
-Increase the motivation and enjoyment the athlete gets from the sport
-Provide 100% personalized feedback, mentoring and support. Essentially, teach my athletes to be able to self-coach, should they so desire.

I have coached complete beginners to finish their first sprint and Olympic triathlons, and helped intermediate/advanced athletes qualify for World Championships and reach age group wins and podiums.

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