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16-Week Intermediate Olympic Distance Triathlon Plan


Stacy Musunuru

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16 Weeks

Plan Description

16-Week Intermediate Olympic Distance Triathlon Training Plan

Athletes using this plan should have a base conditioning and consistency in training with swim, bike and run. Those starting this plan, should already be training a minimum of 4 hours per week, consistently, for at least six weeks and training on most days of the week. Athlete should be comfortable swimming 800m, cycling 12 miles, and running for 30 mins without stopping.

Recovery weeks are week 4, 8, 12, 16 (race week)

Athlete must be injury free and physically and medically cleared by a physician to start this triathlon training program. Athlete should be without injury and without any known or suspected cardiovascular risk factors.

There are a few open water workouts included towards the end of this plan. Athletes should NEVER swim alone in open water. Always go with others, go to a swim area that is safe and has lifeguards present.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
02:25:00 02:30:00
Day Off x2
—— ——
Swim x2
01:03:00 00:45:00
Run x2
01:17:00 01:15:00
Custom x1
—— ——
Brick x1
00:44:00 01:45:00
Workouts Per Week Weekly Average Longest Workout
02:25:00 02:30:00
Day Off
—— ——
01:03:00 00:45:00
01:17:00 01:15:00
—— ——
00:44:00 01:45:00

Training Load By Week

This plan works best with the following fitness devices:

Stacy Musunuru MS, CSCS

Golden Tri Team

Stacy is one of 250 Level II USAT certified coaches in the country. She has more than 12 years of coaching experience and 15 years of racing experience. She enjoys coaching athletes, beginner to advanced, to achieve their racing goals. Stacy has a background in higher education teaching kinesiology for more than a decade. She is a Certified Strength and Conditioning Specialist and feels strength is a key component in an athlete's health and performance.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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