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Olympic-Distance Triathlon Training Plan - Level 10


Matt Fitzgerald

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4.63 (8)


16 Weeks

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Plan Description

This training plan is no joke. Tackle it only if you can look at yourself in a mirror and say, “I’m ready for elite-level triathlon training,” without blinking or laughing.

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 Level 10 plan begins with 9,100 yards (meters) of swimming, 5 hours and 40 minutes of cycling, and 2 hours and 58 minutes of running in Week 1. It peaks with 13,050 yards (meters) of swimming, 8 hours and 30 minutes of cycling, and 4 hours and 25 minutes of running in Week 15.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
3:28 hrs 1:08 hrs
Bike x4
6:29 hrs 3:15 hrs
Run x4
3:09 hrs 2:00 hrs
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:28 hrs 1:08 hrs
6:29 hrs 3:15 hrs
3:09 hrs 2:00 hrs
—— ——

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.

$64.95 - Buy Now