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12 week Olympic Triathlon Training Plan - Intermediate

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12 week Olympic Triathlon Training Plan - Intermediate


Hypercat Racing, Rachel Sears Casanta

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12 Weeks

Plan Description

Are you gunning to move up from the Sprint triathlon distance and take on an Olympic distance triathlon?

You've come to the right place!

This program will help the beginner or advance beginner triathlete train and prepare for an intermediate distance triathlon aka 'olympic' distance triathlon consisting of a 1.5k swim / 40km bike and 10k run.

Athletes using this Hypercat Racing training program to prepare for an Olympic distance triathlon should be in good health and cleared by their personal physician to engage in vigorous endurance training.

Your current fitness should be at a level equivalent of the benchmarks below:

-Able to swim 1600 yards/meters in a pool workout. -Able to bike 1.5 hrs.

-Able to run 45 minutes.

The plan is created for a balanced training approach in each of the three disciplines. 2-3 swim sessions per week (starting at 1200 yards in week #1) 3-4 run sessions per week (starting at 45 min long run in week #1) 3-4 bike sessions per week (starting at 1:15 min for long ride in week #1)
This 12 week training plan has a volume of training ranging from 5:30 to 9:45 hours per week.

Equipment required:
-swim: goggles
-bike: bike, helmet
-run: shoes, watch

Additional equipment suggested to get the most out of your training plan:
-heart rate monitor
-cycling computer with cadence function
-stationary trainer for indoor bike rides

Your Training plan purchase includes 15 page training plan reference guide. As a bonus you may post questions to the 12 week Olympic Distance Triathlon – Beginner / Advanced Beginner forum on TrainingPeaks. The forum is monitored weekly and is intended as a bonus feature, but not as a substitute for coaching should you desire such level of feedback, information and guideance. If the parameters of this training program.

You can also opt to purchase this program directly from Hypercat Racing at
Go to coaching > training plans > view plans.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:09:00 01:25:00
Bike x3
03:17:00 02:30:00
Swim x2
01:40:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:09:00 01:25:00
03:17:00 02:30:00
01:40:00 01:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Rachel Sears Casanta

Hypercat Racing

Coaching athletes to excellence in running, duathlon, triathlon, paratriathlon, time trial and ultra cycling. Train smart, race faster!

Individualized online/remote coaching packages for a variety of needs & budgets.
Custom, pre-built plans and race specific training plans for the self-directed athlete.

Professional Bike Fit & Bike Customization services Cycling skills & run technique clinics and camps.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • 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.

Still have questions about this plan?
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