This training plan is designed to prepare you for a successful Olympic-Distance triathlon performance in 16 weeks. In a typical week there are 9 scheduled workouts: 3 swims, 3 rides, and 3 runs. In Weeks 2, 4, and 6, a 10-minute transition run follows Saturday’s bike ride. In Weeks, 8, 10, and 14, a bike-run brick workout replaces Saturday’s ride.

The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.

If you’re chasing age-group prizes but still want to keep a sensible ceiling on your training volume, this plan should be a good fit. It begins with 5,000 yards of swimming, 3 hours and 30 minutes of cycling, and 2 hours and 8 minutes of running in Week 1. It peaks with 8,100 yards of swimming, 5 hours and 30 minutes of cycling, and 3 hours and 16 minutes of running in Week 15.