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Joe Friel

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4.33 (3)


12 Weeks

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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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Plan Description

Train smart with an Olympic-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.
• Prepare for your first Olympic-distance triathlon: swim = 1,500m, bike = 40k, run = 10k
• Plan is intended for a beginner or a first- or second-year triathlete.
• Plan is for 12 weeks, culminating with your race.
• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).
• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.

“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion
“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine

This Olympic-distance plan was designed by Joe Friel using the principles from Your First Triathlon. Having this book handy will help with many of the workouts presented in the training plan.

Who is this plan for?

This beginner-friendly plan is intended for a new triathlete or a first- or second-year triathlete who is new to the Olympic distance. Other than a strong desire to finish an Olympic-distance triathlon, there are no prerequisites for starting this training plan. Based on Joe Friel’s 40+ years of coaching experience, the plan uses common triathlon language to describe the workouts and is easy to follow.

When should you start the plan?

This plan is best started 12 weeks prior to your race.

What is the weekly volume?

The weekly training volume progresses gradually from 3 hours to about 6 hours per week, usually including 2 swims, 2 bikes, and 2 runs. After following this plan for 12 weeks, on race day you will be able to swim 1,500 meters, bike 40 kilometers (25 miles), and run 10 kilometers (6.2 miles).

Do you need any devices or apps?

You do not need a power meter, heart rate monitor, or any devices to use this plan. (Note that this plan does not include expected workout TSS and does not use the “Workout Builder” format. TSS, however, is still calculated on completion of every workout. Plan with “NEW” in the title include both expected TSS and use the Workout Builder feature.)

After your event, please provide feedback on how this plan worked for you.
“Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.” —Joe Friel

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
0:46 hrs 0:45 hrs
Run x2
1:12 hrs 1:15 hrs
Bike x2
2:09 hrs 2:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
0:46 hrs 0:45 hrs
1:12 hrs 1:15 hrs
2:09 hrs 2:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at

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