Olympic-Distance Triathlon Training Plan - Level 9

Average Weekly Training Hours 12:16
Training Load By Week
Average Weekly Training Hours 12:16
Training Load By Week

Choose this plan if you have serious competitive ambitions at the Olympic distance but you still need a little more development time before you reach your personal limit. (In other words, Level 10 can wait a year or two.) The plan is 16 weeks long. 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. In a typical week there are 12 scheduled workouts: 4 swims, 4 rides, and 4 runs. An extra 10-minute transition run follows Friday’s bike ride in weeks 2, 4, and 6. In weeks 8, 10, and 14, Saturday’s bike and run workouts are combined into a single bike-run brick workout. The plan begins with 8,550 yards (meters) of swimming, 5 hours and 5 minutes of cycling, and 2 hours and 48 minutes of running in week 1. It peaks with 12,400 yards (meters) of swimming, 7 hours and 30 minutes of cycling, and 4 hours and 10 minutes of running in Week 15.

Sample Day 2
0:44:00
2012m
Swim Base + Sprint

WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 9 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Sample Day 2
1:20:00
Bike Power Intervals 1:20 (8x20)

WU: 10 minutes @ moderate aerobic intensity
MS: 8 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Sample Day 3
0:41:00
1875m
Swim Base

WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 11 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

Sample Day 3
0:40:00
Foundation Run 0:40

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

Sample Day 4
1:00:00
Foundation Bike 1:00

WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 4
0:40:00
Foundation Run 0:40

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

Sample Day 5
0:46:00
2103m
Swim Fartlek + Sprint

WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 6 x 150 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
4 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

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.