ENDURANCE LAB
TRAIN. TEST. PERFORM.
OLYMPIC TRIATHLON LEVEL 1 — 16 WEEKS
Build consistent swim, bike and run training toward an Olympic-distance triathlon with a structured 16-week programme, recovery weeks, bricks, race simulations and a final taper.
WHO THIS PLAN SUITS
Triathletes who already have basic fitness in all three disciplines and can train regularly. Level 1 means the lower-volume option in this series; establish comfortable swimming, cycling and running before starting.
TIME COMMITMENT
The original 6–9 hours per week is a planning guide. Weekly totals vary across build, recovery and taper weeks. Swimming is prescribed in metres, so budget your individual swim time, every recovery, transitions and preparation in addition to the calendar’s timed bike and run sessions.
WHAT IS INCLUDED
Three swims per week, progressive cycling and running, scheduled rest days, weekly coaching guidance, 400 m + 200 m swim tests, bike-to-run sessions, repeated transition practice, race simulations in Weeks 13–15, and race-day and post-plan review guidance.
Sessions include Objective, RPE, WUP, WORKOUT, COOL DOWN and practical coaching comments. RPE and Training Zones PDFs accompany every calendar entry; swims also include the Swimming Abbreviations guide.
YOUR TRAINING TARGETS
Bike: power. Run: pace. Swim: threshold pace/CSS, with distances in metres. Set your individual TrainingPeaks targets before starting. Written instructions show zones and perceived effort; structured workouts retain their complete target ranges. Swim time trials use maximal sustainable effort for the prescribed distance.
EQUIPMENT AND EXECUTION
Use a suitable bike with a power meter or power-capable smart trainer, a watch that can measure running pace, and pool access for the metre-based swims. Prepare a safe transition area for brick sessions. Follow the full session, keep easy work easy, respect rest days and practise familiar race nutrition during relevant sessions.
COACHING AND OPTIONAL TESTING
This is a self-guided reusable TrainingPeaks plan. Individual adjustments and ongoing coach communication are not included. Personal coaching and testing are available separately.
Read the Endurance Lab blog for training, recovery and race preparation.
For help with individual training zones, enquire about remote INSCYD PPD testing at info@endurancelab.ie. Testing is a separate optional service and is not included in this plan.
TRAIN. TEST. PERFORM.
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