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Olympic Triathlon Beginner (19 weeks)


Marcus Hayes

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19 Weeks

Plan Specs

triathlon olympic

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.

Plan Description

Before purchasing this plan, you must be proficient in:
Swimming 20 mins non-stop
Cycling 45 mins non-stop
Running 30 mins non-stop

The Olympic distance triathlon will take the average age-grouper 2:30-4:00 hours to complete. Therefore, if you do not meet these baselines, please consider participating in a training plan for a sprint triathlon prior to the Olympic distance or continue to build your base until the baselines are met.

Prior to starting this program, you can obtain your heart rate zones for the run and cycle (or power zones for the cycle) either in lab setting or through field tests. During the mid-plan retest, you must retest in the same manner as your pre-plan tests.

Field Tests are as follows for Olympic distance:
3 x 200m as fast as you can sustain with :20 RI. All intervals must be with :10 of each other to be most accurate. You use the average time of the 3 tests and divide by 2 to obtain your "test pace"/100m.
Run & Cycle:
10 min easy warm-up. At the 10 min mark, hit the "Lap" button on your watch and run/cycle 20 mins as fast as you can sustain. You then use your average heart rate/power over the 20 mins to determine your training zones.

Also, if in the beginning you cannot complete the total swim workout, shorten the main set according to your current fitness. After 4-6 weeks, you should be caught up to the full workouts. Swim intensities using the RPE scale are as follows: 6-11 easy, 12-15 moderate.

Finally, if you are excessively tired from a particular workout, week or training block and need a rest or additional recovery, listen to your body. Take an extra day or three or even a week if that is what it takes. This program is designed so if you miss a few workouts, it won't ruin your training. After all, it doesn't matter how well or fast you can swim, bike or run; if you don't make the start line, it really doesn't matter.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:41 hrs 1:00 hrs
1:40 hrs 1:30 hrs
2:26 hrs 3:00 hrs
1:06 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
1:41 hrs 1:00 hrs
1:40 hrs 1:30 hrs
2:26 hrs 3:00 hrs
1:06 hrs 1:00 hrs

Training Load By Week

Sample Day 1

Strength Endurance Routine 1

Routine 1

Sample Day 2

Endurance Intervals (500m)

w/u: 2 x (50m swim, 50m distance per stroke) with :20 RI main: 100m swim easy with :30 RI 50m catch-up with :15 RI 50m distance per stroke c/d: 100m easy or mix stroke option Alternate workout option: 2 x 250m easy with :30 RI Alternate workout option: 5 x 100m easy with :10 RI

Sample Day 2

Run Pick-ups (30 mins)

10 mins HRZ 1-2
15 mins with :20-30 accelerations on 2 min run interval
5 mins easy

Sample Day 3

Strength Endurance Routine 2

Routine 2

Sample Day 4

Endurance Intervals (700m)

w/u: 50m swim, 50m kick, 50m distance per stoke, 50m swim all with :20 RI main: 4 x 100m eas;y with :30 RI c/d: 100m easy or mix stroke option Alternate workout option: 2 x 350m easy with :30-1:00 RI Alternate workout option: 4 x 150m easy with :20 RI, 1 x 100 easy

Sample Day 5

Easy Cycle (30 mins)

30 mins HRZ 1-2

Sample Day 6

Endurance Swim (800m)

800m easy, continuous swim
4 x 200 with :30 RI

$30.00 - Buy Now