OLYMPIC Triathlon BEGINNER 12-week plan for 6-8 hours per week.


SISU Racing

All plans by this Coach


12 Weeks

Typical Week

2 Swim, 1 Run, 2 Day Off, 1 Bike

Longest Workout

1:30 hrs swim
2:30 hrs bike
1:10 hrs run

Plan Specs

triathlon olympic beginner

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12-week plan for a beginner, or athlete new to structured training, entering an Olympic-distance event with 6-8 hrs per week training time available.

What will it give me?

Are you new to Olympic distance racing? This is the training plan for you – it's broken down into three blocks (building base fitness, improving speed and endurance, and getting ready to race) and should deliver you to the start line ready to rock.

SISU Racing Online Training Plans are super time-efficient, easy to follow, and based on the most cutting-edge training methods.

What You Get
A personal training calendar powered by TrainingPeaks.
Log workouts and analyse heart rate, power, pace and other data.
Receive optional daily workout notifications via e-mail.
Upload your workouts from over 90 compatible devices.
View workouts on the go with free apps for iPhone or Android.
Training Resources and advice from TrainingPeaks.



Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:25
Training Load By Week
Average Weekly Training Hours: 05:25
Average Weekly Breakdown

Duncan Grainge

SISU Racing

We Train individuals & athletes of all abilities. We believe in a collaborative athlete centric coaching style, where the athlete and coach work closely together to determine the training plan, goals, frequency and methods of communication. As experts in kinematics we strive to optimise the athletes movement economy which will in turn optimise your performance on the day, whether that be an Tri,10k, multi day sportive or even an IRONMAN or Ultra. #sisu #sisuracing #sisutri

Back to Plan Details

Sample Day 1

Easy Swim

Block 1 Building basic fitnessEasy swim, 30-40mins. 
Use warm-up to work on technique then go for longer reps 
400-600m – at an easy to steady pace. 
Don’t be overly concerned about speed, just get metres in

Sample Day 2

Easy Run

Easy run, 30-40mins. 
Try to run on soft, even surface. 
Start out slowly for first 5mins then build to an easy pace. 
Focus on keeping a nice cadence and not over-striding

Sample Day 4

Easy bike on road or turbo.

Bike, 75-90mins. 
Easy bike on road or turbo. 
Focus on smooth pedalling and maintaining a good cadence – between 85 and 95rpm

Sample Day 5


Swim, 40-50mins. 
Continuous swimming working on breathing pattern and rhythm.

Sample Day 5

Conditioning session

Conditioning session.
20-30mins working lower abdominals and lower back

Sample Day 6

Bike to Run

Bike to run brick, 60mins. 
Very easy bike followed by a 20min very easy run.
Just getting legs used to transitioning between the two

Sample Day 8

Steady Swim

Steady swim, 60mins. 
Similar session to the week previous with long reps but try to swim slightly faster per rep than before. Keep an easy to steady pace

OLYMPIC Triathlon BEGINNER 12-week plan for 6-8 hours per week.

$39.95 - Buy Now