My first Olympic Distance Triathlon in 12 weeks

Average Weekly Training Hours 06:25
Training Load By Week
Average Weekly Training Hours 06:25
Training Load By Week

This plan is guiding you to a successful completion of your first Olympic Distance Triatlon.

This plan is based on 2 swims / 2 bike / 2 run trainings per week.
The plan is flexible and training sessions can be moved to fit your busy agenda.
Maximum training time per week : 8h55

Sample Day 2
0:40:00
Endurance run

During the run, perform 5 short sprints of about 5 seconds

Sample Day 3
0:30:00
1000m

Warming up : 100 m
2 x 200m with 20" rest
100m easy
6 x 25m tempo (Rest 15")
50m easy
Cooling down : 200m

Sample Day 4
1:15:00

Try to find some short hills.
Tempo is easy but intensive when going uphill

Sample Day 5
0:40:00
1100m

Warming up : 200m
8 X 25m tempo (15" Rest)
100m easy
4 X 50m tempo (20" Rest)
100m easy
4 X 25m tempo (10" Rest)
200m cooling down

Sample Day 6
1:30:00
Endurance ride

Easy ride

Sample Day 7
1:00:00
Long slow run

at a very easy pace. You should be able to talk easily

Sample Day 9
0:49:59
Endurance run

During the run, perform 5 short sprints of about 5 seconds