'Super Simple' Olympic Distance Triathlon 12-Week Plan 2.0

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:09

This plan is ideal for intermediate to advanced triathletes who are currently able to complete a 45-minute swim (with breaks as needed), a two-hour bike and a 90-minute run/walk. This plan is easy to comprehend, and the rhythm of workouts each week—as well as from week to week—are fun and achievable for even those with busy work or family commitments. You will progress through assorted training “phases” and will be able to note improved fitness and speed throughout each four-week cycle. Most weeks will require about 6-8 hours of training time.

Sample Day 1
0:35:00
34.5TSS
Swim Test

WU- 5 to 10 minutes easy swim
MS- Swim 15 minutes max distance... taking breaks if/ as needed.
CD- 10 minutes easy swim

Sample Day 2
0:45:00
44.5TSS
Easy Bike

Ride easy/ conversational, and use an easy gear with a high cadence.

Sample Day 3
0:50:00
76.7TSS
Run Test

WU- 10 minutes easy walk/ jog
MS- Run/ walk 30 minutes maximum distance.
CD- 10 minutes easy walk

Sample Day 4
0:20:00
15.2TSS
Easy Swim

Swim easy, taking breaks as needed.

Sample Day 5
0:50:00
76.7TSS
Bike Test

WU- Ride 10 minutes easy
MS- Ride 30 minutes maximum distance
CD- Ride 10 minutes easy

Sample Day 6
0:30:00
32.3TSS
Easy Run

Run/ walk easy (conversational), taking breaks as needed.

Sample Day 8
0:30:00
31.2TSS
Build Swim

WU- 5 minutes easy swim
MS- 4 x 4 minutes TP (test pace), with 1 minute RI (recovery interval)
CD- 5 minutes easy swim