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Beginner -Base 12 week Olympic Distance Triathlon training plan


Tony Dodds

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12 Weeks

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Plan Description

Designed by Olympic Triathlete from New Zealand, Tony Dodds.
Tony has raced for 13 years as a professional Triathlete, now coaching for 5 years fro Novice, Amatuer and elite Triathletes around the world.

This program is targeted at novice athletes who have done some training in swimming,biking and running, and may have done a sprint Triathlon before. You should ideally have done a few weeks of training before this.

There are full swimming programs and full descriptions in the program.
You will be doing a 4 week cycle as 3 build and 1 recovery week.

This is a base program. For a lead up to a race check out our other 12 week build up to your next race. Or email me at for a more personal and in depth training program, or see prices at:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
4,008m 3,000m
Day Off x2
—— ——
Run x2
1:56 hrs 1:30 hrs
Bike x2
2:45 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
4,008m 3,000m
Day Off
—— ——
1:56 hrs 1:30 hrs
2:45 hrs 2:30 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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