This 9-week training plan is designed for hybrid athletes preparing for an Olympic-distance triathlon (1.5 km swim, 40 km bike, 10 km run). It's ideal for individuals with a strong general fitness base—such as runners, cyclists, CrossFitters, or multi-sport participants—who are now looking to build sport-specific endurance, pacing control, and triathlon efficiency.
You should be able to swim continuously for at least 1000 meters, ride for 1–2 hours, and run 10 kilometers comfortably. The plan uses effort-based intensity (Easy, Moderate, Threshold, Race Pace), allowing both experienced and self-coached athletes flexibility.
It follows a balanced weekly structure that includes swim, bike, run, and brick training—all while integrating strength or mobility work and a full taper. This makes it especially well-suited for athletes who value performance, structure, and recovery equally.

Weekly Flow
• Monday: Technique-focused swim + strength or mobility
• Tuesday: Brick (bike-to-run) for transition efficiency
• Wednesday: Swim endurance + structured run (track or tempo)
• Thursday: Threshold-focused bike session
• Friday: Technique speed swim or recovery
• Saturday: Long aerobic ride + short run off the bike
• Sunday: Long endurance run (steady, controlled pacing)

Training Phases

Weeks 1–3: Base Phase
Build aerobic endurance and refine swim technique. Focus on consistent volume, low-impact intensity, and developing efficient movement patterns across all three disciplines.

Weeks 4–6: Build Phase
Introduce longer and more race-specific efforts. Brick sessions become more challenging; bikes include threshold efforts and swim sets incorporate distance and speed development. This is great for hybrid athletes building sport-specific stamina.

Weeks 7–8: Peak Phase
Race simulations and sharpening workouts. You’ll rehearse race pacing and transitions while tapering the volume slightly to reduce fatigue. Sessions focus on sustaining power, technique under fatigue, and strategic pacing.

Week 9: Race Week
Final taper and race prep. Training volume is reduced while intensity is maintained in short bursts to ensure sharpness. You’ll finish this week fresh, confident, and mentally ready for race day.

Highlights
• Hybrid-athlete friendly: Works well for those coming from general fitness, CrossFit, or single-sport backgrounds.
• Weekly brick workouts to build triathlon-specific transitions
• Balanced structure that includes endurance, speed, and technique
• Built-in strength/recovery focus to support injury prevention
• Structured taper for optimized race-day performance
This plan will clearly and structurally guide you through every phase of race preparation, ensuring that you're physically and mentally ready for your best Olympic-distance triathlon yet.