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Training plans

Triathlon

Olympic Triathlon

Step up to the classic triathlon distance

Plan details

Starting point
Consistent swim, bike, and run training for at least eight weeks
Duration
14 weeks
Weekly time
About 7-10 hours
Weekly rhythm
6-8 sessions

The progression

Four phases. One steady build.

  1. 01

    Weeks 1-4

    Base Building

    Aerobic Foundation

  2. 02

    Weeks 5-9

    Build Phase

    Volume & Intensity

  3. 03

    Weeks 10-12

    Peak Training

    Race Simulation

  4. 04

    Weeks 13-14

    Taper & Race

    Fresh & Execute

Sample sessions

Inside a training week.

A representative week of training, recovery, and rhythm.

Build Phase

An Olympic-build rhythm

Not a complete week
MON

Rest day

Recover and make room for the next session

TUE

Sustained swim set

Build efficient race-day strength

2,200 m swimSwim
WED

Aerobic bike ride

Build consistent volume between key sessions

60 min enduranceBike
THU

Endurance ride

Build aerobic volume between quality days

75 min aerobicBike
FRI

Tempo run

Raise the pace you can sustain

45 min with 20 min steadyRun
SAT

Easy aerobic run

Add controlled run volume without stacking intensity

35 min easyRun
SUN

Long ride into run

Practice the race-day transition

2 hr bike + 15 min runBrick
Two runners overlooking the coast after a training session

Your Olympic Triathlon plan starts here.

Train with a clear path from your first session to race day.

Coming soon to theApp Store