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6 Week beginner Olympic Triathlon Plan

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6 Week beginner Olympic Triathlon Plan


Tony Dodds

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6 Weeks

Plan Description

This plan is will help you easily complete your Olympic distance race.

Designed by Olympic Triathlete from New Zealand Tony Dodds.

Detailed swimming programs with videos attached for swimming drills, Biking to either power, heart rate or intensity zones (Easy, Steady, Moderately Hard, Hard, and Very hard).

This program is designed for people who have done some training prior, but may not have completed a Triathlon race, I would recommend you be able to do the following:
Swim 500 meters/ Yards non stop
Bike 60 minutes
Run 40 minutes

Keep up good nutrition, sleep and fluids while doing this. Do not push too hard until the race!

Want to go further and have a more structured plan? Tony takes on full time athletes and works closely with them wherever in the world you are.


How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
5,217m 2,600m
Run x2
01:41:00 01:00:00
Bike x2
02:37:00 02:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
5,217m 2,600m
01:41:00 01:00:00
02:37:00 02:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness 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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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