Triathlon Olympic Distance: 12 week for Improvers, (4 h to 9 h per week)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:49

Developed for the age group triathlete with limited time, but who want to improve their performance on the Olympic distance. This plan is aimed at a triathlete who wants to improve his time at the Olympic Triathlon or who is making his first Olympic Triathlon. A good basis for swimming, cycling and running is an advantage. The training plan volume is between 5 and 8 hours per week and is organized in a 3-week macro cycle; every 3rd week is a recovery week. The weekly schedule usually includes 2 swimming sessions, 3 cycling sessions and 3 running sessions. In addition to the extensive swimming, cycling and running sessions, one or two strength/condition sessions per week are recommended.

Sample Day 1
Continuous swim

WU: 10 minutes alternating slow-fast pacing. Include different strokes
while warming up.

MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Check they are staying constant?

CD: 5 minutes very easy. Choice of strokes

Total: 45 minutes

Sample Day 2
Strides, 4-5, relax

40 minutes steady with 4-5 strides

Strides are 20 to 30s of fast relaxed running every 3/4 minutes. Maintain stride length rather than increase it, and work on as high cadence (stride rate) - cadence should be 90+ (ie right or left foot contacts the ground 90 times per minute.

Sample Day 3
Trainer or road--dominant leg

75 minutes steady ride with 15-20 mins of pedalling drill: 1 leg does 90% of the work until fatigue. Then the other takes over.

Sample Day 4
Aerobic ints

WU:100 swim easy, 50 kick easy, 100 swim moderate, 50 kick steady, 100 swim build speed, 50 kick build speed.

MS: For the first set decrease times with each interval. All steady —easy breathing.
4 x 100 (10s rest).
Rest 2 minutes.
Kick 300 steady.
6 x 25 relaxed speed (15s rest).

CD: 200 easy swim.
Total: 1500

Sample Day 5
Tempo intervals

'Tempo intervals'. On a flat road or turbo trainer. Warm up for 15-20 minutes. Then do 4-5 x 6 minutes at 'tempo' effort (2-3 minute easy riding as recovery). 'Tempo' is a 'comfortably hard' effort.

Sample Day 5
Steady run

50 mins steady run

Sample Day 6
Easy run

10 mins easy run straight after the bike

Fabian Spitzer

Mit können wir unseren Athleten genau die Unterstützung ermöglichen, die wir uns als Athleten selber gewünscht haben. Wir möchten, dass Ihr Eure persönlichen Ziele, egal ob Einsteiger oder Fortgeschrittener-Athlet erreicht.

Wir bieten:

  1. Strukturierte Trainingspläne ohne persönliche Beratung
  2. Strukturierte Trainingspläne inklusive Ernährungsweise mit persönlicher Betreuung (Kontaktiere uns einfach)


  1. Triathlon
  2. Laufen
  3. Schwimmen