Olympic-Distance Triathlon Training Plan - Level 7

Average Weekly Training Hours 09:13
Training Load By Week
Average Weekly Training Hours 09:13
Training Load By Week

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.

This plan packs a whole lot of specific Olympic-distance training into 9 total workouts per week. The plan begins with 5,500 yards of swimming, 4 hours of cycling, and 2 hours and 11 minutes of running in Week 1. It peaks with 8,700 yards of swimming, 5 hours and 45 minutes of cycling, and 3 hours and 23 minutes of running in Week 15.

Sample Day 2
1:15:00

WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Sample Day 3
0:36:00
1646m

WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Sample Day 3
0:40:00

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 4
1:10:00

WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Sample Day 5
0:40:00
1829m

WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Sample Day 5
0:40:00

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 5
0:04:00

MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today's main run workout.

Matt Fitzgerald

I offer a wide selection of readymade training plans for runners and triathletes training for events of all distances. Custom plans are also available.