Plan Overview

This plan prepares you for the specific demands of olympic distance triathlon — a 1.5km swim, 40km bike, and 10km run. Built around heart rate and power data, every session is targeted and trackable, ensuring you develop the aerobic capacity, lactate threshold, and race-specific endurance required to perform across a longer and more demanding course. Olympic distance is the classic triathlon format — it rewards athletes who are fit, well-paced, and able to sustain effort across the full race.

Who This Plan Is For

This plan assumes you have a working base of fitness across all three disciplines and are ready to train with structure and measurable targets. You should be comfortable completing a continuous open water or pool swim, sustaining 60–90 minutes on the bike, and running regularly with a recent long run of at least 60 minutes. A current FTP test and lactate threshold assessment are required before starting — your zones must be accurate for the plan to work as intended.

What the Plan Covers

The plan builds systematically through base, build, and taper phases. Early weeks establish aerobic foundations and technical habits across all three disciplines. The build phase introduces olympic-specific intensity, longer brick sessions, and threshold work that targets the demands of a 40km bike and 10km run back to back. The taper reduces volume progressively while preserving sharpness, so you arrive at the start line carrying form rather than fatigue. Heart rate and power targets guide every session with precision.

Medical Disclaimer

This plan is for informational purposes only and does not constitute medical advice. Consult a qualified medical professional before beginning this or any high-intensity training programme, particularly if you have pre-existing health conditions. The Tri Project accepts no liability for injury or adverse health outcomes. You train at your own risk. If you experience chest pain, dizziness, or disproportionate breathlessness, stop immediately and seek medical attention.