Whether you’re a complete novice to triathlon or an experienced athlete coming back from a layoff, this plan will get you ready to comfortably finish an Olympic distance triathlon and become a Better Animal.
We will guide you to steadily build fitness as well as cover equipment, logistics, and nutrition needed to complete the distance of: 1.5km Swim, 40km Bike, and 10km Run.
Training Days & Hours
- Weekly hours start at just under 5 hours (including strength) and builds to just over 7 hours
- 6 days per week + 1 rest day
- 4 days have 1 workout, and 2 days have 2 workouts to include a short strength session
Recommended Devices for Workouts:
This Training Peaks plan is designed to be as simple as possible to follow using minimal equipment and technology. The workouts are all specified prescribed using a range of 5 zones, from Zone 1 very easy to Zone 5 very hard. These zones are also mapped to both a description and a commonly used scale called the Rate of Perceived Exertion (RPE) which rates effort from 1 to 10.
While you can train and execute a great race by just basing your efforts on how hard the work feels, we have also included heart rate ranges for the bike and run. These ranges also fall into Zones 1 to 5.
Recommended fitness level to start:
- Swim: Able to swim for about 30 minutes total time and about 300m without stopping using freestyle stroke
- Bike: Able to bike for about 45 min of steady pedaling (indoor or outdoor)
- Run: Able to run easy for about 30-40 minutes/5km without stopping
- Training days per week: You are consistently doing some endurance training 1-3 days per week or have a strong endurance background
If you are below these levels, you can add extra time in your calendar to build up, and then start the 14 weeks.
Please see this companion guide for more details of the training plan including: strength planning, race day logistics, and equipment selection:
https://abetteranimal.com/beginner-olympic-plan-training-peaks