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Olympic distance triathlon 12 week plan.

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Olympic distance triathlon 12 week plan.


Dara Wittenberg

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12 Weeks

Plan Description

This training plan is for the novice triathlete who wants to complete his or her first Olympic distance triathlon and can (in separate workouts) currently ride for 45 minutes, run for 30 minutes, and swim 200m without stopping.
We start with approximately 3.5 hours of training in week 1 and will build to between 6 and 8 hours of training.
Each discipline has at least two workouts per week, but only one workout a day on most weeks.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
01:43:00 01:35:00
Swim x2
00:12:00 00:40:00
Run x2
00:51:00 01:00:00
Day Off x1
—— ——
Brick x1
00:48:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
01:43:00 01:35:00
00:12:00 00:40:00
00:51:00 01:00:00
Day Off
—— ——
00:48:00 02:00:00

Training Load By Week

This plan works best with the following fitness devices:

Dara Wittenberg


Detailed, personalized plans and advice on training, racing, and improving your performance. We will dial in training and racing intensities using power, HR, RPE, and cadence. We will utilize mental skills training to make you pro- level tough and ready to handle anything race day can throw at you, and we will use drills to improve form in all three disciplines.
$400/ month and tailored around your goals, abilities, and lifestyle.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

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