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Beginner 16 week Olympic Distance Triathlon


Marty Gaal

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4.33 (3)


16 Weeks

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Plan Description

This plan is built for athletes with a limited background in triathlon training (0-1 years). Athletes should be reasonably fit and able to run/walk 20 minutes, ride 30-40 minutes, and know how to swim. The plan uses perceived effort (RPE) and HR for effort guidelines. The first 4 weeks are under 5 hours per week training in order to adjust to the regular exercise schedule. The volume builds to a bigges week of 8.5 hours. Recovery weeks/periods are included as is basic strength training.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:25 hrs 1:05 hrs
Swim x2
1:24 hrs 1:00 hrs
Bike x2
2:01 hrs 2:00 hrs
Day Off x1
—— ——
Strength x1
0:28 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
1:25 hrs 1:05 hrs
1:24 hrs 1:00 hrs
2:01 hrs 2:00 hrs
Day Off
—— ——
0:28 hrs 0:40 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Marty Gaal, CSCS. Raleigh, NC area with 15 years full time coaching experience.

One Step Beyond

Raleigh/Cary, NC area triathlon coaching specialists.

We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at

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