Olympic triathlon training plan Photo: Mike Stobe. Oct 2, 2024 · This simple Olympic triathlon training plan is the perfect mix of swim, bike, and run to help you cross the finish line with a smile on your face. . 93 mile swim, 24. “ Finding a training plan online is easy, finding someone like Josh and his community is hard. If you choose a triathlon training plan (as opposed to pure cycling), it will also tell you what run and swim training to do, but only the cycling component has this interactive during-the-workout aspect. Jan 27, 2025 · The plan aims to balance training load and prevent overtraining‚ suitable for both beginners and intermediate athletes. Designed for athletes who have are looking to improve on their times across all 3 disciplines, this plan will build your strength, speed and endurance while refining your race-specific skills. • This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon. The plan includes three workouts per week Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week: Seven to eight This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. He founded MyProCoach in 2010 to to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that himself and his athletes have, while still making sure you have quality time for your family, friends and career. These plans aim to raise and sustain your threshold power to prepare you for your goal event. 16 Weeks to Your Fastest Olympic Tri with Detailed, Targeted Training and Expert Guidance. This 16-week Olympic triathlon training plan is primarily designed for individuals who have some existing fitness base and are looking to complete an Olympic distance triathlon. It is not a complex or hugely time consuming programme, it will get you to the fi nish line in good shape. PL 1 Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Beginner athlete in your first or second year of Olympic distance triathlon competition Hours Per Week: Six to eight This training plan is to be used in conjunction with a Olympic-Distance Triathlon When searching for the best plan for you, assess your goals and where you are in your season. 5-kilometer swim, 40-kilometer bike ride, and 10-kilometer run. Above basic Cycling knowledge. This program is an intermediate plan designed to make you faster at olympic distance triathlons. The Olympic triathlon is the next step up from the sprint distance and consists of a 1. OF COURSE, the more you have time to train, the more competitive you will be ALTHOUGH doing each sport 2x/week will definitely allow you to finish comfortably. He’s also the head coach for Formula Endurance, a USA Triathlon High Performance Team that focuses on junior development. The Twelve-Week Race Plan Race distance: Olympic Athlete level: Beginner athlete in your first or second year of Olympic distance triathlon competition Hours Per Week: Six to eight This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. There are a ton of different workouts to choose from, or you can choose a training plan, so it will tell you which of the workouts to do. 8 mile bike and 6. 93mile Swim | 24. Covering a 1. Who is this plan for? This plan is intended for the intermediate to advanced over-50 triathlete. It’s Triathlon Training Plans: Frequently Asked Questions 1. Preparing for an Olympic Triathlon (1. It will challenge you with interval training at various intensities and prescribed swim technique focus for each workout. After you get done with all 3 months of this training plan, you should be fitter, slimmer and ready to start a specific triathlon training program such as a sprint program. CUSTOMIZING THE PLAN No two runners are the same, and there's no such thing as a one-size-fits-all plan. 5 km swim, 40 km bike, 10 km run). THE PLAN This is for the mid-pack triathlete, who struggles to get May 13, 2021 · This Olympic triathlon training plan is designed for intermediate athletes training for an Olympic-distance triathlon. 20 Week Olympic Triathlon Plans Mar 9, 2025 · This free downloadable six-month Olympic-distance triathlon training plan is intended for individuals training around four times a week for approx 7-8hrs. In contrast, our advanced 8-week Olympic-distance performance training plan is Please fi nd below a 12 week ‘complete’ standard/Olympic distance triathlon training plan to help you prepare for your event. Competitive Masters 40+/Senior 60+ Training . I am confident there is a perfect plan for you based on your level (Beginner, Intermediate, or Advanced), your age (Under 50 or Over 50), how many hours per week you can train, what training […] Apr 24, 2023 · This development plan is intended for those who are newer to the sport, have less time available for training, or are looking for an overall lower-stress program. Different Phases of the Training Plan. More experienced athletes can use our free Olympic-distance triathlon training plans or training plans for Half Ironman and full Ironman. 12: 3: 7: 6-7: FREE: Winter Cycling with Power In just under 5 months time I will be taking part in my first olympic distance triathlon, this will involve a sea swim. This 9-week training plan is designed for hybrid athletes preparing for an Olympic-distance triathlon (1. New perk! Get after it with local recommendations just for you. This blog will guide Olympic Triathlon Training Plan Train Smarter for the Olympic Distance. As I mentioned earlier, with a good off-season and base-building that features plenty of low-intensity training, your in-season Olympic triathlon preparation should focus on high-intensity workouts. 5km swim, 40km bike, 10km run)?Whether you’re a beginner stepping up from Sprint or an experienced racer aiming for peak performance, our Olympic Triathlon Training Plan delivers structured training that gets results. The plan includes sessions for swim, bike and run, with intensity zones, technical tips and Garmin device guidance. 0 and Run with Power. GARMIN. Aug 30, 2004 · Program details of the 20 week olympic triathlon training plan including details on the swim, bike and run routines. Remember you have to race and train smarter. 5km swim, 40km bike and 10km run is a sizeable challenge, but our free six-week Olympic triathlon training plan will help you accomplish it in limited time. Matt Fitzgerald Updated May 22, 2025 Find a coach, choose a training plan, track workouts and analyze fitness in one complete solution. *Please note, this plan is not to be distributed on other websites or used for commercial purposes. This beginner-friendly plan paves the way to a strong finish, helping you build fitness and confidence while enjoying the path to your first Olympic-distance triumph. Go all in for 2025. * Then an 8 Week Olympic Triathlon Training Plan is for you. Nov 25, 2024 · Triathlon coach Dermott Hayes has drawn up these training plans for triathletes who are quite new to the sport. May 26, 2025 · Olympic distance triathlon training plans The famous Blenheim Palace makes a historic backdrop The Olympic-distance triathlon, as the name suggests, is the distance you’ll see athletes taking part in at the Olympic Games – so if you’re thinking about taking on one of these you’re in excellent company! a sprint distance triathlon Individuals starting this plan should currently be maintaining fitness at 4 – 5 hours per week of activity, preferably related to at least 1 tri discipline Training plan created by AthleticMentors USA Triathlon Certified Coaches Personalized training plans and one-on-one coaching available Nov 27, 2024 · Training for an Olympic-distance triathlon is a rewarding challenge that tests your endurance, discipline, and determination. It is slightly more advanced than the Level 3 Plan, and is great for experienced triathletes. 5km swim, 40km bike and 10km run Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications. 3x has each a short, medium and long training session. This plan includes a Free Basic TrainingPeaks Account. May 22, 2025 · Use this 16-week Olympic triathlon training plan to crush your race from start to finish. The ironguides 12-week Olympic Distance Triathlon Training Manual provides all the information you need to successfully prepare for your next Olympic Distance Triathlon. Learn about the zones, workouts, and tips for swimming, biking, and running. 0. I have previously completed a super sprint distance and this year my friend persuaded me to give an olympic one a try. stop watch). You should also be comfortable biking a minimum of 20 miles and running for 45 minutes without stopping. Unlock Your Potential with Our Competitive Masters and Senior Triathletes Training Plans . You can picture it now – train, eat, sleep, repeat. Follow the 80/20 polarized training approach to prepare for an Olympic or Standard distance triathlon in 8 weeks. Nov 25, 2024 · Planning to take part in your first Olympic-distance triathlon? Then look no further for your essential guide to training, plus a free six-month beginners’ Olympic triathlon training plan. The timetable remains the same going through this entire 16 week plan but but the duration of some of the sessions increases. Detailed, Targeted Training & Expert Guidance. This plan guides you through progressive training, ensuring you build the stamina, strength, and skill needed to excel in swimming, cycling, and running. Requirements: Above basic swim knowledge. How Does All This Work? We’ve decided that the best thing we can do for our readers is simply sharing all our training plans, for free, forever. 5-hour barrier. A flexible and detailed plan for intermediate triathletes who want to improve their performance in Olympic distance races. The plan is written so that each session is easy to understand and can be Jan 30, 2019 · This plan is the final five weeks of training—prior to a two-week taper—that will push you through the 2. An athlete taking on this eight-week program should have a background of successfully completing and sustaining eight weeks worth of training with a base of at least six hours per week. Purchase a training plan and get 20% off Premium at checkout for a limited time. Having this book handy will help with many of the workouts presented in the training plan. A free and downloadable plan to help you train for an Olympic distance triathlon in 12 weeks. The program will challenge you to reach a goal race time as we target specific speeds and paces. 2mile Run 1,500meter Swim | 40km Bike | 10km Run Questions to Ask Before Choosing Your Olympic Triathlon Training Plan. This plan includes swim, bike, run, and strength sessions with RPE and HR zones, drills, and tips. Our Olympic triathlon training plans will up your intensity with science-backed training designed for Olympic distance athletes. With just under 5 hours of training in your first week and a peak of 8 hours in the competitive build phase, you'll be primed for triumph on race day! 👉 Ready to Write Your Triumph Story? Join the Beginner 18-Week Olympic Triathlon Training Program today and let's make your Olympic dreams a reality! 🏊♂️🚴♂️🏃♂️ We’ve created a 16-week beginner Olympic triathlon training plan that will help you build your fitness and competence in each of the three triathlon disciplines to finish an Olympic distance triathlon in 16 weeks. This plan is designed to get you race ready by supplementing basic training with high intensity training (MAX) and race pace (THRESHOLD) training to maximise performance. While you can handle a challenging training load like other competitors, we prioritize the specific requirements of Master and Senior Triathletes—focusing on training load, strength training, rest, and Take your olympic triathlon performance to the next level with the WattsUp 12-Week Advanced Olympic Triathlon Training Plan. It's ideal for individuals with a strong general fitness base—such as runners, cyclists, CrossFitters, or multi-sport participants—who are now looking to build sport-specific endurance, pacing control, and triathlon efficiency. By the end of the 8 or 12 week plan for Olympic Triathlon Training, you will be able to: Swim 1500 meters Bike 24 miles Run a 10k Single-sport winning speed with multisport endurance. NOTE: If an athlete doesn’t show consistent improvement in this Olympic triathlon training plan, a full day of recovery should be included each week. Many of us would love to live the life of a pro athlete. You should be comfortable swimming 200 meters/yards without stopping. Plan schedule The schedule includes 3-4 workouts per week in each sport, 2 days of strength training and core work too. This Olympic-distance Base plan for the over-50 athlete was designed by Joe Friel using the principles from The Triathlete’s Training Bible 5th edition (2024). Ease, Confidence & Expert Guidance. It’s aimed at athletes who’d place themselves at an intermediate level in triathlon and want a longer-term plan to build towards an Olympic-distance triathlon. 12 Weeks to Conquer Your First Olympic Tri. May 30, 2022 · Time To Start Your Olympic Triathlon Training Plan! An Olympic Triathlon is an excellent way to progress through the various multisport events. 5km swim, 10km run and 40km bike. Our tailored training plans cater to your unique needs. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. Target Audience for the Plan. TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNER WWW. Whether you’re aiming for a strong debut or improving your personal best, a structured training plan is key to success. 2 mile run, more so than the previously discussed sprint triathlons, call for a pickup in training volume and a reduction in intensity. The Free Olympic Triathlon Training Plans by MyProCoach provides detailed 8- and 12-week training plans for beginners. 16 Week Olympic Triathlon Plans : Times per week: Hours/Week: Swim: Bike: Run: 2x Balanced: 2 Feb 15, 2022 · You’ve got a few years of triathlon under your belt and are looking to go from finisher to faster. You can complete this plan using your sense of feel (RPE) and a timer (e. Free 3-month Olympic-distance training plan for beginners. What is an Olympic-distance triathlon? An Olympic-distance triathlon is a 1. 16 WEEK BEGINNER OLYMPIC TRI TR AINING PL AN : KM WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Run/Walk Bike Swim Rest Day Run/Walk Swim Rest Day Warm up: 5 min brisk walk 20 min easy effort 10 x 25m taking 30 sec of rest after each length Warm up: 5 min brisk walk 10 x 50m (1 full lap) with 45 sec of rest 8 x 2 min run Program details of the 16 week olympic triathlon training plan including details on the swim, bike and run routines. Olympic triathlons, which include a . g. Below you can find all our training plans in a variety of formats: PDF in both miles and kilometers, ready to print and start marking off, Sep 1, 2021 · So, add some stretching and mobility work to your Olympic triathlon training plan to stay as mobile as possible. Aug 26, 2024 · Training for Olympic Triathlon In an ideal world, you’ll have 16 to 20 weeks to prepare for your first Olympic-distance triathlon, but depending on your training history, it’s also possible in 10-12 weeks (if you have previous endurance experience and/or a high level of general fitness). This 8 week olympic triathlon plan is great for a 2nd peak race in your season as it is only 8 weeks long. Track your weight, sleep, hours, fatigue and stress while you train. It’s effective, efficient, safe and fun. Choose from three, six or six-week plans designed by triathlon coach Dermott Hayes. This advanced plan is your roadmap to peak performance, precise racing, and new personal bests over the Olympic distance—all without sacrificing your busy schedule. See the article for details. This 12-week plan is specially designed for the intermediate triathlete, regardless of age, who has been training for triathlon for more than 2 years and has a goal to perform well in his/her age group at an A-priority, Olympic-distance (S-1500m/B-40k/R-10k) triathlon in the 12th week of this plan. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop. While you might find it occasionally challenging to get motivated to do your workouts, you’ll have an incredible sense of achievement once you’ve completed them! Apr 16, 2025 · The 12 week olympic triathlon training plan is your roadmap to conquering one of the most rewarding challenges in endurance sports. The first 12 weeks of the program is considered a base building phase gradually increasing your distances in all three sports. However, you can also use more advanced metrics like heart rate monitors, or power meters, link sessions to Zwift (or equivalent) using the session builder or even use running power meters – you can go as technological as you want! Apr 12, 2017 · Training Plan Now that you have a big-picture view of the training focus, you can put together a plan with workouts that allow you to train to your weak spots (swimming and cycling) while Join over 40,000 successful athletes with a flexible training plan from recognised expert Phil Mosley for ironman, triathlon, duathlon, running & cycling events. I would love to find a good training plan to help me prepare. You will find that there is a greater emphasis on higher intensity training than in longer-distance training plans. May 15, 2019 · Download your free 16 week beginner Olympic triathlon training plan! Here’s your beginner 16 week Olympic triathlon training plan – just click here or on the photo below to download and print the plan out for your own personal use. This plan got me to the start line healthy and ready to race, but his support and the support of this community helped helped get me over the finish line of my first Olympic triathlon, and ultimately full IRONMAN®. 5 km swim, 40 km bike ride, and a 10 km run, this race requires balanced preparation across all three disciplines. This is a 16 weeks comprehensive training plan for an Olympic Distance Triathlon. Track your performance with robust data tracking and detailed graphs. Nov 20, 2024 · Find a training plan that suits your level, time and goal for Olympic-distance triathlon: a 1. *Strength training is not included in this plan yet. Olympic Triathlon PR Training Plan Key OLYMPIC-DISTANCE TRAINING PLAN YOUR COACH JIM VANCE is a San Diego-based coach and author of Triathlon 2. May 4, 2020 · As always, increasing your efforts in training in an attempt to improve your performance requires some thinking on your part. Olympic Triathlon Training Plan. 8mile Bike | 6. You can simply continue your usual training in your primary sport and use the plan starting with the week five workouts to level up your secondary sports. Plan for your event in the TrainingPeaks calendar. We’ve got a training plan for you! This 8-week Olympic triathlon training plan is designed as a complete program, and includes a strength workout that’s built into the plan. The plan is considered a beginner/intermediate plan. Aug 29, 2004 · Program outline of the 16 and 20 week olympic triathlon training plans. Duration: 18 weeks Nov 19, 2024 · Stringing together a 1. This advanced plan is your roadmap to achieving peak performance, racing with precision, and setting personal bests over the Olympic distance. Jun 18, 2024 · This plan will help athletes to progress workouts properly, and show up to the start line healthy and ready to perform. 2mile Run 1,500meter Swim | 40km Bike | 10k Run 12 Weeks to Your Fastest Olympic Tri. This plan is dedicated to the individual triathlete who is gearing up for their first Olympic Triathlon. dzs umhgdd qwr vtszuu xxqd zthrr ceb xbxxc gafuyjh qmbu