12-Week Olympic Distance Triathlon Training Plan | EveryDayTri
This 12-week Olympic distance triathlon training plan from EveryDayTri is designed for athletes preparing for an Olympic distance triathlon (1.5 km swim, 40 km bike, 10 km run) who already have a basic level of fitness.
The programme provides a structured and progressive build across swim, bike, and run, helping you improve endurance, pacing, and race-day confidence over three focused months of training.
Workouts use a combination of training zones and Rate of Perceived Effort (RPE) so you can train effectively whether you use heart rate, pace, power, or simple effort-based guidance.
Perfect For:
Athletes preparing for their first Olympic distance triathlon
Triathletes moving up from sprint distance
Athletes looking for a structured 12-week triathlon training plan
Anyone training with TrainingPeaks zones, heart rate, pace, power, or RPE
What’s Included:
Structured swim, bike, and run workouts
Progressive endurance sessions
Brick workouts to prepare for bike-to-run transitions
Gradual weekly progression with built-in recovery
Guidance using training zones and perceived effort
Coach support to help adjust sessions if needed
By race day, you’ll feel fitter, stronger, and ready to confidently complete your Olympic distance triathlon.
Created by EveryDayTri — practical triathlon training designed for real life.
Learn more: www.everydaytri.com