Browse More Plans

12-Week Beginner - Olympic Triathlon Training Program

Browse More Plans

12-Week Beginner - Olympic Triathlon Training Program

Author

Dominique Stasulli

All plans by this Coach

Length

12 Weeks

Plan Description

If you are brand new to the sport of triathlon and looking to "get your feet wet" with an Olympic distance experience or if you have tried a sprint and would like to move on up, then this plan is for you*! This 12-week program focuses on preparing you for the demands of a triathlon with 5-6 days a week of swim, bike, and run workouts to get you race ready. The plan is broken up into three phases: 4 weeks of general skill and endurance, 4 weeks of strength and speed, and then 4 weeks of race-specific work.

[Pre-requisites] Before beginning this program you should be able to:
--> Swim 200 meters/yards continuously
--> Bike 30 minutes continuously
--> Have a safe, operating bicycle and helmet
--> Be injury-free
--> Be able to commit 3-7 hours a week to training

[Recommended Pre-requisites] Consider the following also:
--> Find a swim coach to teach you proper stroke technique
--> Look up your local Masters' swim programs for good options!
--> Get your bicycle tuned up at a local triathlon or bike shop
--> If your bike feels uncomfortable, get a fitting from a certified bit fit expert!
--> A good pair of cycling (padded) shorts will be your saving grace
--> Treat yourself to a new pair of running shoes
--> A local running store can help you find the right fit for your feet
--> Running in old, worn-out shoes is an easy way to get injured
--> Keep yourself strong and healthy with mobility and/or light strength training

Some key information regarding the plan:
1. WU = warmup; CD = cooldown
2. The units for the swim are in yards, but swimming in a 25-meter pool is great too
3. Unless otherwise specified, the default swim stroke is freestyle
4. If you have access, it's great to practice swimming in an open water setting a few times before racing
5. Rides and runs can be done indoors or out, but outdoors is recommended to prepare for the elements
6. The phrase 'out of the saddle' means standing up on your bike pedals (usually intended for speed pickups)
7. The runs can always be substituted with walking for individuals who are not cleared/ready to run
8. The terminology for many of the workouts revolves around "Zone Training" [if you know your max heart rate (HR)] and/or "Rate of Perceived Exertion (RPE)" [perceived effort on a scale of 1-10] ... which is described more thoroughly here:
- Zone 1 (Z1): Recovery, Very Easy, RPE 1-4, 40-60% effort
- Zone 2 (Z2): Steady, Aerobic, Comfortable, RPE 4-7, 60-70% effort
- Zone 3 (Z3): Tempo, Comfortably Hard, RPE 7-8, 70-80% effort
- Zone 4 (Z4): Race Pace, Hard, Pushing, Threshold, RPE 8-9, 80-90% effort
- Zone 5 (Z5): Faster than Race Pace, Redline, Very Hard, RPE 9-10, 90-100% effort

*This plan would also be appropriate when easing back into the sport after an injury, or with the intention of slowing building back into the longer distance triathlons with a 12-week fitness revamp

If you have any questions at all about this plan or have interest in more personalized coaching, please email dee@zealendurancecoaching.com

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
01:35:00 01:10:00
Bike x2
01:43:00 01:45:00
Run x1
00:56:00 01:10:00
Brick x1
01:14:00 01:35:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
01:35:00 01:10:00
Bike
01:43:00 01:45:00
Run
00:56:00 01:10:00
Brick
01:14:00 01:35:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Dominique Stasulli

Zeal Endurance Coaching

Endurance and strength coaching based in both passion for athletics and commitment to the science. As an instructor of health sciences with an educational background in kinesiology and sports conditioning, my coaching is evidence-based and individualized with the notion that each athlete deserves a program uniquely tailored to his/her physiology & goals. I'm whole-heartedly invested in my athletes, with the hope of inspiring a love for the process and a desire to continually grow and learn.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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.

Still have questions about this plan?
| Premium

20% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$99.99 USD for the first year, billed yearly.

$18.00 - Buy Now