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1 12-Week Olympic Distance Triathlon Training Plan

12-Week Olympic Distance Triathlon Training Plan

Welcome to your 12-week journey towards crushing an Olympic distance triathlon! This plan is designed for beginners to intermediate athletes who can swim 400m, bike for 45 minutes, and run for 20 minutes continuously. The plan will gradually build your endurance and skills across all three disciplines, plus strength training and recovery.

Remember, this is a guide training for an olympic distance triathlon – listen to your body and adjust as needed. Let’s break down the components:

Swim (S): Focus on technique and endurance
Bike (B): Build power and endurance
Run (R): Improve speed and stamina
Brick (BR): Bike-to-Run workouts to practice transitions
Strength (ST): Full-body workouts to prevent injuries and improve performance
Rest: Essential for recovery and progress

12-Week Olympic Distance

Monday: Swim + Strength
Tuesday: Bike
Wednesday: Run + Strength
Thursday: Swim + Bike
Friday: Rest
Saturday: Long Bike + Run (Brick)
Sunday: Long Run

Week 1-4: Base Building (triathlon how should be split)

Week 1. olympic distance triathlon training

Monday: S: 800m total, focus on drills | ST: 30 min full body
Tuesday: B: 45 min steady pace
Wednesday: R: 25 min easy | ST: 30 min lower body
Thursday: S: 1000m total, intervals | B: 30 min easy spin
Friday: Rest
Saturday: B: 60 min steady | R: 15 min easy (Brick)
Sunday: R: 30 min easy pace

Week 2. olympic distance triathlon training

Monday: S: 1000m total, focus on drills | ST: 30 min full body
Tuesday: B: 60 min with 5×1 min high cadence
Wednesday: R: 30 min with 5×30 sec strides | ST: 30 min upper body
Thursday: S: 1200m total, intervals | B: 40 min easy spin
Friday: Rest
Saturday: B: 75 min steady | R: 20 min easy (Brick)
Sunday: R: 40 min easy pace

Week 3. olympic distance triathlon training

Monday: S: 1200m total, focus on drills | ST: 35 min full body
Tuesday: B: 75 min with 8×1 min high cadence
Wednesday: R: 35 min with 6×30 sec strides | ST: 35 min lower body
Thursday: S: 1400m total, intervals | B: 50 min easy spin
Friday: Rest
Saturday: B: 90 min steady | R: 25 min easy (Brick)
Sunday: R: 50 min easy pace

Week 4 (Recovery Week). olympic distance triathlon training

Monday: S: 1000m easy | ST: 30 min full body
Tuesday: B: 45 min easy spin
Wednesday: R: 30 min easy | ST: 30 min upper body
Thursday: S: 1200m total, fun drills | B: 30 min easy spin
Friday: Rest
Saturday: B: 60 min steady | R: 15 min easy (Brick)
Sunday: R: 40 min easy pace

Week 5-8: Building Intensity

Week 5. olympic distance triathlon training

Monday: S: 1500m total, including 6x100m speed | ST: 35 min full body
Tuesday: B: 90 min with 5×3 min tempo efforts
Wednesday: R: 40 min with 5×1 min at 5K pace | ST: 35 min lower body
Thursday: S: 1700m total, intervals | B: 60 min easy spin
Friday: Rest
Saturday: B: 100 min steady | R: 30 min easy (Brick)
Sunday: R: 60 min easy pace

Week 6. olympic distance triathlon training

Monday: S: 1700m total, including 8x100m speed | ST: 40 min full body
Tuesday: B: 100 min with 6×3 min tempo efforts
Wednesday: R: 45 min with 6×1 min at 5K pace | ST: 40 min upper body
Thursday: S: 1900m total, intervals | B: 70 min easy spin
Friday: Rest
Saturday: B: 110 min steady | R: 35 min easy (Brick)
Sunday: R: 70 min easy pace

Week 7. olympic distance triathlon training

Monday: S: 1900m total, including 10x100m speed | ST: 40 min full body
Tuesday: B: 110 min with 7×3 min tempo efforts
Wednesday: R: 50 min with 7×1 min at 5K pace | ST: 40 min lower body
Thursday: S: 2100m total, intervals | B: 80 min easy spin
Friday: Rest
Saturday: B: 120 min steady | R: 40 min easy (Brick)
Sunday: R: 80 min easy pace

Week 8 (Recovery Week). olympic distance triathlon training

Monday: S: 1500m easy | ST: 35 min full body
Tuesday: B: 60 min easy spin
Wednesday: R: 40 min easy | ST: 35 min upper body
Thursday: S: 1700m total, fun drills | B: 45 min easy spin
Friday: Rest
Saturday: B: 90 min steady | R: 25 min easy (Brick)
Sunday: R: 60 min easy pace

Week 9-12: Peak and Taper

Week 9. olympic distance triathlon training

Monday: S: 2300m total, including 12x100m speed | ST: 45 min full body
Tuesday: B: 120 min with 8×3 min race pace efforts
Wednesday: R: 55 min with 8×1 min at 5K pace | ST: 45 min lower body
Thursday: S: 2500m total, race pace efforts | B: 90 min easy spin
Friday: Rest
Saturday: B: 130 min steady | R: 45 min easy (Brick)
Sunday: R: 90 min easy pace

Week 10. olympic distance triathlon training

Monday: S: 2500m total, including 15x100m speed | ST: 45 min full body
Tuesday: B: 130 min with 10×3 min race pace efforts
Wednesday: R: 60 min with 10×1 min at 5K pace | ST: 45 min upper body
Thursday: S: 2700m total, race pace efforts | B: 100 min easy spin
Friday: Rest
Saturday: B: 140 min steady | R: 50 min easy (Brick)
Sunday: R: 100 min easy pace

Week 11 (Taper Begins). olympic distance triathlon training

Monday: S: 2000m total, mix of drills and speed | ST: 30 min full body
Tuesday: B: 90 min with 6×3 min race pace efforts
Wednesday: R: 45 min with 6×1 min at 5K pace | ST: 30 min lower body
Thursday: S: 1800m total, race pace efforts | B: 60 min easy spin
Friday: Rest
Saturday: B: 60 min steady | R: 30 min easy (Brick)
Sunday: R: 60 min easy pace

Week 12 (Race Week)

Monday: S: 1500m easy | ST: 20 min light full body
Tuesday: B: 45 min easy with 3×2 min race pace efforts
Wednesday: R: 30 min easy with 4×30 sec strides
Thursday: S: 1000m easy | B: 20 min effortless spin
Friday: Rest
Saturday: 15 min easy swim, 15 min easy bike, 10 min easy run
Sunday: RACE DAY – Good luck!

Conclusion

Remember, this first olympic distance triathlon plan is a guide. Listen to your body and adjust as needed. Stay consistent, trust the process, and don’t forget to enjoy the journey. You’ve got this! 12-Week Olympic Distance

As you progress through this plan, pay attention to your nutrition, hydration, and recovery. These elements are just as important as the training itself.

Good luck with your training, and remember – you’re stronger than you think. See you at the finish line!