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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

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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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
1:58 hrs 1:15 hrs
Run x3
1:58 hrs 1:00 hrs
Bike x2
2:22 hrs 2:00 hrs
Day Off x1
—— ——
Strength x1
0:13 hrs 0:21 hrs
Workouts Per Week Weekly Average Longest Workout
1:58 hrs 1:15 hrs
1:58 hrs 1:00 hrs
2:22 hrs 2:00 hrs
Day Off
—— ——
0:13 hrs 0:21 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, 1 Olympics, 2 Commonwealth Games. Coaching even during that time from ITU short distance athletes to Ironman and Kona Participants.

I My philosophy is that one programme doesn't suit all, if you work a 40-60 hour week you can not train like a professional Athlete, so we have to adjust so that you can get a balance of Training, Family, Work, and social time and don't feel like you can't do one of them. In life it is all about balance.

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