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Olympic-Distance Triathlon Training Plan - Level 1

Author

Matt Fitzgerald

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Length

16 Weeks

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Plan Description

This is your bare-bones Olympic distance training plan – the minimal training you need to do to complete such as race without suffering inordinately.

It is well suited to beginning triathletes who want to start with an Olympic distance race, and to any triathlete who wants or needs to prepare for such a race with a low-volume training plan. There are only 6 scheduled workouts a typical week: 2 swims, 2 rides, and 2 runs. In weeks 2, 4, 6, and 8, a 10-minute transition run is tacked onto the end of Saturday’s bike ride. In weeks 10 and 14 a bike-run brick workout takes the place of Sunday’s run.

The plan is 16 weeks in length and includes an optional sprint distance tune-up race at the end of Week 12. The base phase is six weeks long and the build and peak phases five weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. An optional tune-up sprint triathlon is scheduled for week 12. If you don’t have the opportunity to do one, do a brick workout instead.

It begins with 1,600 yards of swimming, 1 hour of cycling, and 50 minutes of running in Week 1. It peaks with 3,000 yards of swimming, 3 hours and 5 minutes of cycling, and 1 hour and 41 minutes of running in Week 15.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx2
0:46 hrs 0:30 hrs
Bikex2
1:48 hrs 2:00 hrs
Runx2
1:14 hrs 1:05 hrs
Customx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
0:46 hrs 0:30 hrs
Bike
1:48 hrs 2:00 hrs
Run
1:14 hrs 1:05 hrs
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Matt Fitzgerald

80/20 Endurance

I offer three tiers of coaching service to endurance athletes:

*Readymade training plans for runners, triathletes ultrarunners, and obstacle course racers of all levels. $19.95 to $84.95.

* Custom training plans. Simply fill out a questionnaire, submit it to me, and I will build you a unique training plan from scratch, fully individualized to your needs. $15/week for runners, $20/week for triathletes.

* One-one-one coaching. $400/month for runners, $500/month for triathletes.