Olympic Triathlon - Level 1 (www.pranaendurancetraining.com)


Frank Campo

All plans by this Coach


14 Weeks

Typical Week

2 Swim, 2 Bike, 4 Run, 1 Day Off

Longest Workout

1:00 hrs swim
2:30 hrs bike
1:20 hrs run

Plan Specs

triathlon olympic beginner intermediate masters weightloss time goal multi day hr based pace based strength base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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This 14 week Olympic triathlon training plan. It encompasses a safe volume building progression for all disciplines, Swim-Bike-Run. An excellent plan for beginners and intermediate athletes. This plan will allow you to train smart and avoid injury. The perfect plan for the self coached athlete or those on a budget.

By purchasing this plan you have access to contact me to discuss details about this plan and your specific racing needs. If you are looking for more personalized training plans, or have any questions please email me at frank@pranaendurance.com


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:26
Training Load By Week
Average Weekly Training Hours: 04:26
Average Weekly Breakdown

Franklin Campo

Prana Endurance Training

Prana Endurance Training is an online personalized coaching service for those who are looking to improve in their running and in the sport of triathlon. Athletes who want to improve their race times benefit the most from my training program. I will work with you to develop a plan unique to fit your schedule, capitalize on your strengths and improve upon your weaknesses.

Back to Plan Details

Sample Day 1


50 min easy ride

Sample Day 2

Easy Run

Easy Run
3x6 sec. strides

Sample Day 3

Swim - Feel the water

Warm Up = 4x50 @:40 rest

Main Set = 6x100 @:40sec rest
50 one-arm with kickboard drill/150 swim free

Cool Down = 100 easy

Sample Day 5

Long Run

Easy Miles

Sample Day 6

Long Ride

60min easy ride

Sample Day 7

Swim - High-elbow catch & Strong Kick

WU - 2x100
50 swim/ 50 streamline kick on your back

Drill-Set= 8x50
50 one arm with kickboard (right)
50 one arm with kickboard (left)
50 one arm with kickboard (25 right/25 left)
50 swim concentrate on high elbow catch

Main Set =
4x75 free
4x25 kick with board

CD =
100 swim easy

Sample Day 8

Easy run - AM

Easy Run

Olympic Triathlon - Level 1 (www.pranaendurancetraining.com)

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