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.