WattsUp 12-Week Intermediate Olympic Triathlon Training Plan + FREE Email Access to Coach

Take your olympic triathlon performance to the next level with the WattsUp 12-Week Intermediate Olympic Triathlon Training Plan. Designed for athletes who have some triathlon experience or a strong background in endurance sports, this plan will build your strength, speed and endurance while refining your race-specific skills.

Who is this plan for?

Athletes who have previously completed a sprint triathlon and are looking to improve their performance.
Those who can comfortably swim, bike, and run but want structured training to optimize their fitness.
Individuals training 8-9.5 hours per week with the ability to handle some intensity.

Bonus - you will have Email access to your Coach to answer any questions you may have as you work your way through your training plan

Training Plan Overview

Duration: 12 weeks

Weekly Training Hours: 8-9.5 hours per week

Focus Areas:

Developing strength, speed and endurance across all three disciplines.

Improving efficiency through appropriate intensity.

Gradually increasing intensity with controlled efforts.

Race-specific preparation, including transitions and pacing.

Training Distribution:

Swim: 3 sessions per week, focusing on strength, speed and endurance to prepare you for Open Water Triathlon Swimming.

Bike: 3 sessions per week, getting you strong to be able to bike well AND run well of the bike while incorporating brick sessions

Run: 3-4 sessions per week, developing speed, strength and endurance through controlled pacing, run efficiency, and brick training.

Key Features of the WattsUp Triathlon Training System

Progressive Workouts: Sessions gradually increase in volume and intensity to ensure continuous improvement without burnout.

Structured Bike Training: Power-based and cadence-focused bike workouts designed to build strength and endurance

Race-Specific Preparation: Simulated race conditions, transition practice, and pacing strategies to build confidence for race day.

Flexibility: Workouts can be adjusted based on your schedule while maintaining the integrity of the plan.

Equipment Needed

A road or triathlon bike

Running shoes suitable for training and racing

Access to a pool or open water

Swim goggles and appropriate swimwear

A power meter or smart turbo trainer

GPS watch

This plan is designed to push you beyond beginner training while keeping the sessions manageable for a busy schedule. Expect to train with purpose, improve your race execution, and cross the finish line faster than ever.

Get ready to train smarter, race stronger, and achieve your olympic triathlon goals with WattsUp!