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I have a race in 8 weeks! INTERMEDIATE level Training plan- Olympic Distance

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I have a race in 8 weeks! INTERMEDIATE level Training plan- Olympic Distance


Tony Dodds

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8 Weeks

Plan Description

This program is generated for people who have some experience in Triathlon, or who are quite confident in there training.
Made from myself (Ex Olympic New Zealand professional and Olympic Triathlete), this program should give you a good kick in the right direction. 8 weeks is enough time to get some solid training in and feel the benefits of it.

Do not get carried away and go too hard early on, trust the process!

To do this program i would recommend being able to:
- Swim 800m non stop, or be able to complete 2000m in a swim session
- Bike 90 minutes
- Run 45 minutes

There are swim programs in the descriptions, and videos or links for drills.
A core session 1 x per week.

Keep the consistency up, you may feel good after 1 week, but by the 3rd week it will take start to take it's toll. This is just your body telling you it is changing and adapting.

- Having Electrolytes with you
- Recovery shake after longer or hard sessions
- Eat well
- Get good sleep
- Drink plenty of fluids

Go out there and enjoy the process!

If you want a more individual program after, and want to get more in depth about progression, then email me at

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
01:59:00 01:15:00
Run x3
01:58:00 01:00:00
Bike x2
02:22:00 02:00:00
Day Off x1
—— ——
Strength x1
00:13:00 00:21:00
Workouts Per Week Weekly Average Longest Workout
01:59:00 01:15:00
01:58:00 01:00:00
02:22:00 02:00:00
Day Off
—— ——
00:13:00 00:21:00

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.

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  • 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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