Olympic-Distance Triathlon Training Plan - Level 3

Average Weekly Training Hours 04:55
Training Load By Week
Average Weekly Training Hours 04:55
Training Load By Week

This plan offers a good balance between time efficiency and results. Like the Level 1 and Level 2 plans, it features only 6 scheduled workouts in a typical week--2 swims, 2 rides, and 2 runs--but the workouts are more challenging to suit those who don't just want to finish but want to finish well.

In weeks 2, 4, 6, and 8, a 10-minute transition run is tacked onto the end of Saturday’s bike ride. In weeks 10 and 14 a bike-run brick workout takes the place of Sunday’s run.

The plan is 16 weeks in length and includes an optional sprint distance tune-up race at the end of Week 12. The base phase is six weeks long and the build and peak phases five weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. An optional tune-up sprint triathlon is scheduled for week 12. If you don’t have the opportunity to do one, do a brick workout instead.

The Level 3 plan begins with 2,300 yards of swimming, 1 hour and 30 minutes of cycling, and 1 hour and 10 minutes of running in Week 1. It peaks with 3,700 yards of swimming, 3 hours and 30 minutes of cycling, and 2 hours of running in Week 15.

Sample Day 2
0:22:00
1006m

WU: 250 @ low aerobic intensity
6 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 25 kick, RI=0:15
CD: 250 @ low aerobic intensity

Sample Day 3
0:45:00

WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 4
0:35:00

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 5
0:24:00
1097m

WU: 250 @ low aerobic intensity
6 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
6 x 25 kick, RI=0:15
CD: 250 @ low aerobic intensity

Sample Day 6
0:45:00

WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 7
0:35:00

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 9
0:24:00
1097m

WU: 250 @ low aerobic intensity
6 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
6 x 25 kick, RI=0:15
CD: 250 @ low aerobic intensity