12 Week, Olympic Distance Triathlon Finisher Plan: 4 - 9 hrs/wk

Average Weekly Training Hours 05:47
Training Load By Week
Average Weekly Training Hours 05:47
Training Load By Week

This program is designed for someone who is relatively new to triathlon, has completed 1 or 2 events, or has more experience but coming off a long break or injury. The athlete should have 4-9 hrs across 4-6 days per week to devote to training.

This program will utilize heart rate, and pace but mostly RPE (Scale 1-10).

Sample Day 1
0:30:00
Swim 30

Swim for 30 mins

Sample Day 2
1:10:00
Brick, 60+10

60min Bike w/intervals (RPE 5-7) followed by 10min Running.

Sample Day 3
0:34:59
Run 35

35min of Running (RPE 3-4)

Sample Day 4
0:34:59
Swim 35

Swim for 35mins

Sample Day 6
1:30:00
Bike 90

Ride for 90 mins (RPE 2-4)

Sample Day 7
0:40:00
Run 40

Run for 40mins (RPE 2-4)

Sample Day 8
0:34:59
Swim 35

Swim for 35