16-Week Beginner 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.