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Advanced 12 week Olympic Distance Triathlon Training Plan


Tony Dodds

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12 Weeks

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Plan Description

This is an intense training plan built from myself (Tony Dodds Olympic Triathlete) for someone with 2 or more years experience, has a fair understanding of the concepts of training for a triathlon.

12 weeks until your event? NO WORRIES! If you are choosing this plan, you have obviously some experience and fitness behind you.

We would suggest you being able to:
Swim 2500m
Bike 2.5 hours
Run 90min

This plan includes:
- Strength/core sessions
- Recovery weeks
- Swimming programs
- Brick sessions
-Training using Heart rate, power, feel or pace.

This 12 week intense program will build you up to push your limits, but then bring you back down to recover and taper for your event.

We have a special way of tapering for an event that has worked with many Triathletes, and I believe it will work for you too!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:55 hrs 1:45 hrs
Swim x3
2:55 hrs 1:30 hrs
Bike x3
5:10 hrs 4:00 hrs
Day Off x1
—— ——
Strength x1
0:22 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:55 hrs 1:45 hrs
2:55 hrs 1:30 hrs
5:10 hrs 4:00 hrs
Day Off
—— ——
0:22 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Tony Dodds

Evolve Triathlon Coaching

I was a Professional Triathlete for 13 years, competing in 1 Olympics, and 2 Commonwealth Games. Since retiring as a professional athlete I have made it my mission to pass on the knowledge and experience I have gained over many years.

I believe that persistency is key and will always pay out in the long run. Finding balance in sport, work, family and friends is an essential to being able to train and race healthy and successful for many years.

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