Olympic Triathlon Training

Get in shape for your first Olympic distance triathlon.

This training plan is designed for people who want the benefits of a comprehensive strength and cardio program, but need a specific goal to stay motivated. If you are new to the sport, we suggest that you start with the Beginner Sprint Triathlon Training Plan.

This is a 16 week program divided into four phases, culminating in the successful completion of an Olympic distance triathlon. The phases are divided into Base I (weeks 1 – 4), Base II (weeks 5 – 8), Build (weeks 9 – 13), Peak (weeks 14 – 15), and Taper (week 16). Do not skip weeks. Be sure to choose and sign up for the race of your choice, and then count back 16 weeks to find the correct start date of this training plan.

The Base I phase is designed to build overall cardio endurance.

The Base II phase is designed to build cardio endurance and reinforce the neuromuscular skill set required for triathlon.

The Build phase creates sport-specific speed and power by focusing on interval training and speed drills.

The Peak phase is a two week phase where conditioning will be at its maximum. Instead of working to go longer and faster, the goal of the Peak phase is to maintain fitness.

The Taper phase is one week long and includes a significant drop in activity levels. The Taper phase allows the body to rest and reenergize before the big race. There are no structured workouts for this week. Be sure to run and swim at least once during this week but take it easy. Because you are already in peak physical condition for the race, go outside and ride with the bike you will be using for the race for an hour at low intensity.