Olympic-Distance Triathlon Training Plan - Level 10

Average Weekly Training Hours 13:33
Training Load By Week
Average Weekly Training Hours 13:33
Training Load By Week

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.

Sample Day 2
0:47:00
2149m
Swim Base + Sprint

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

Sample Day 2
1:25:00
Bike Power Intervals 1:25 (9x20)

WU: 10 minutes @ moderate aerobic intensity
MS: 9 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 25 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Sample Day 3
0:43:00
1966m
Swim Base

WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 12 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
1:15:00
Foundation Bike 1:15

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

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
1:15:00
Foundation Bike 1:15

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

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.