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TBC/ Olympic Distance Build-Peak-Race Period (Beginner) 3-6 hrs/wk )

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TBC/ Olympic Distance Build-Peak-Race Period (Beginner) 3-6 hrs/wk )


Training Bible Coaching


12 Weeks

Plan Description

This beginner-friendly, 12-week training plan is for the first- or second-year triathlete who is entered in an Olympic-distance Triathlon. Start this plan about 12 weeks before your race. Other than health confirmed by your physician and a strong desire to finish the race, there are no prerequisites for starting this training plan. The weekly training progresses gradually from 3 to about 6 hours per week usually including 2 swims, 2 bikes and 2 runs. After following this plan for a minimum of 12 weeks, on race day you will be able to swim 1500 meters, bike 40 kilometers (25 miles), and run 10km (6.2 miles). Based on Joe Friel's 25 years of coaching experience, the plan is written in simple language and easy to follow.

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:46:00 00:45:00
Run x2
01:13:00 01:15:00
Bike x2
02:10:00 02:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
00:46:00 00:45:00
01:13:00 01:15:00
02:10:00 02:00:00
Day Off
—— ——

Training Load By Week

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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