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Olympic 5150 Distance BEGINNER Triathlon Plan


Pinnacle Multisport

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8 Weeks

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Plan Description

This 8-week plan is specially designed for the beginner or intermediate triathlete, regardless of age, who has been training for triathlon and has a goal to perform well in his/her age group at an A-priority,

Olympic/International-distance (S-1500m/B-40k/R-10k) triathlon in the 8th week of this plan. To start this plan you should be capable of swimming 45 minutes, running up to an hour and biking up to 90 minutes. The weekly hours range from 6 to 10 with 9 hours per week being the most common. In a typical week you will do 3 swims, 3 bikes and 3 runs. Self-testing is included to help gauge progress toward a respectable placing in the race. General Guidance -We recommend you visit your GP before you start any training plan -If you are not sure if any session is suitable for your level of fitness or health, any activity doesn’t feel right or you feel unwell, stop and seek professional advice. -These sessions are aimed at regular gym users or those with some level of fitness already and aim to build on your fitness and speed, putting the elements together ready for your event -Enjoy the sessions, build up slowly and have fun!

By the end of the 8 weeks you will have excellent base fitness and be ready to race your A-priority, Olympic/5150 race.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
3:22 hrs 2:30 hrs
Swim x3
1:59 hrs 1:00 hrs
Run x3
2:06 hrs 1:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:22 hrs 2:30 hrs
1:59 hrs 1:00 hrs
2:06 hrs 1:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the owner of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

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