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 Rate of Perceived Exertion (RPE), sessions are guided by effort rather than data, making this plan accessible to athletes at any stage of their technology journey. Olympic distance rewards athletes who are fit, well-paced, and able to sustain controlled effort across a full race — and learning to manage intensity through feel is one of the most transferable skills you can develop as a triathlete.
Who This Plan Is For
This plan assumes a working base of fitness across all three disciplines and a readiness to train with structure and intent. 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. No specialist equipment is required — just consistency, honesty with your effort levels, and a willingness to follow the plan.
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 guided by RPE 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. RPE targets give each session a clear effort level while giving you the flexibility to listen to your body throughout.
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.
Hello! I’m Bex, an endurance coach specialising in triathlon, with over a decade of experience coaching in high performance environments.
During my years at British and Triathlon Scotland I coached multiple athletes and teams to Paralympic and Commonwealth medals. Alongside that I have coached multiple pro and age group athletes to 70.3 and Ironman podiums. My mission is to support endurance athletes to reach their physical potential in sport and enjoy the process along the way.