10-week Olympic Plan for Beginner/Intermediate Triathletes

Average Weekly Training Hours 06:24
Training Load By Week
Average Weekly Training Hours 06:24
Training Load By Week

This ten-week olympic plan is a simple to follow plan for beginner to intermediate triathletes. It is a low-to-moderate-volume plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 3 bikes, and 2 to 3 runs per week. The weekly volume ranges from 5 to 9 hours. This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date. If your race is on a Saturday, we suggest modifying the final week, rather than starting the plan on a Sunday, so that your long workouts still fall on the weekends. Monday is the rest day as this plan is written and the 4th and 7th weeks are rest weeks.

Sample Day 2
Endurance Swim, 10 x 50

RTB coached swim or
1000 yards including a main set of:
10 x 50 yards at an easy pace (rest 15 - 30 sec between 50's)

Sample Day 2
Speed Skills, Accelerations

Ride for 40 minutes on a flat course or indoor trainer at a comfortable pace with quick cadence (90 rpm). include 5 x 20 second accelerations within the ride (2 min. RI).

Sample Day 3
Speed Skills, Pick-ups

Join RTB morning track workout OR
10 minute jogging warm-up, stretch
Then: Run 15 minutes at a moderate pace and include 5 x 20 sec. relaxed sprints with at least 90 sec. recoveries
Cool-down jog 10 min.

Sample Day 4
Endurance Swim, 100's, 50's

RTB coached swim or
1200 yards including a main set of:
4 x 100 yards comfortable pace (15 - 30 sec. Rest Intervals, or RI); 6 x 50 yards at a moderate pace (10 sec. RI)

Sample Day 5

Easy spinning indoors or out on a flat to gently rolling course. Keep it easy!

Sample Day 6
Endurance Run

JOIN an RTB Saturday run workout...
Or go solo....
3-4 miles easy to moderate pace. Rolling terrain is best.

Sample Day 7
Endurance Bike

Bike at a comfortable pace for one hour. Try to get in 13-15 miles. Consider joining an RTB bike ride.