12 Week Olympic Triathlon Training Plan

 

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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 1Rest/strengthSwim-- 40 minute easy swim, taking breaks as neededBike-- Easy 60 minute bike rideRun-- WU 10 minutes (brisk walk), easy 30 minute run, 5 minute CDSwim-- 40 minute easy swim, taking breaks as neededBike-- WU 10 minutes (easy spinning), 60 minute medium effort, 5 minute cool downRun-- WU 10 minutes (brisk walk), 40 minute easy run
Week 2Rest/strengthSwim-- 40 minute easy swim, taking breaks as neededBike-- Easy 60 minute bike rideRun-- WU 10 minutes (easy jog), easy 40 minute run, 5 minute CDSwim-- 40 minute easy swim, taking breaks as neededBike-- WU 10 minutes (easy spinning), 60 minute medium effort, 5 minute cool downRun-- WU 10 minutes (brisk walk), 50 minute easy run
Week 3Rest/strengthSwim-- 40 minute easy swim, taking breaks as neededBike-- Easy 60 minute bike rideRun-- WU 10 minutes (easy jog), easy 45 minute run, 5 minute CDSwim-- 40 minute easy swim, taking breaks as neededBike-- WU 10 minutes (easy spinning), 60 minute medium effort, 5 minute cool downRun-- WU 10 minutes (brisk walk), 50 minute easy run
Week 4Rest/strengthSwim-- 10 minute WU, swim 4x 200 at a medium-hard effort with 1 minute recovery between sets, CD 5 minutes easyRest/strengthBike-- WU 10 minutes easy spinning, 60 minutes easy effort, 5 minute CDRest/strengthRun-- WU 10 minutes (brisk walk), 60 minutes easy to medium effort, 5 minute CDRest/strength
Week 5Rest/strengthSwim-- WU 10 minutes, swim 4x 250 at a medium effort with 1 minute recovery between sets, CD 5 minutes easyBike-- Easy 70 minute bike rideRun-- WU 10 minutes (easy jog), 45 minute easy run with 10 min hard in the middle, 5 minute CDSwim-- WU 10 minutes, 4x25 sprints, 30 minutes easy swim, CD 5 minutesBike-- WU 10 minutes (easy spinning), 100 minute medium effort, 5 minute cool downRun-- WU 10 minutes (easy jog), 60 minute easy run, 5 minute CD
Week 6Rest/strengthSwim-- WU 10 minutes, swim 4x 250 at a medium effort with 1 minute recovery between sets, CD 5 minutes easyBike-- Easy 70 minute bike rideRun-- WU 10 minutes (easy jog), 45 minute easy run, 5 minute CDSwim-- WU 10 minutes, 5x25 sprints, 35 minutes easy swim, CD 5 minutesBike-- WU 10 minutes (easy spinning), 120 minute medium effort, 5 minute cool downRun-- WU 10 minutes (easy jog), 70 minute easy run, 5 minute CD
Week 7Rest/strengthSwim-- WU 10 minutes, swim 4x 250 at a medium effort with 1 minute recovery between sets, CD 5 minutes easyBike-- Easy 70 minute bike rideRun-- WU 10 minutes (easy jog), 45 minute easy run with 10 min hard in the middle, 5 minute CDSwim-- WU 10 minutes, 6x25 sprints, 40 minutes easy swim, CD 5 minutesBike-- WU 10 minutes (easy spinning), 140 minutes medium with 10 minutes in the middle at hard effort, 5 minutes CDRun-- WU 10 minutes (easy jog), 80 minute easy run, 5 minute CD
Week 8Rest/strengthSwim-- WU 10 minutes, 30 minutes steady race effort, 10 minute easy swim, CD 5 minutes Rest/strengthRun-- WU 10 minutes (easy jog), 45 minute easy run, 5 minute CDRest/strengthBike-- WU 10 minutes (easy spinning), 180 minutes sustained medium effort, 10 minutes CDRest/strength
Week 9Rest/strengthSwim-- WU 10 minutes, 4x 300 medium effort with 1 minute recovery between sets, CD 5 minutes Bike-- Easy 70 minute bike rideRun-- WU 10 minutes (brisk jog), easy 50 minute run, 5 minute CDSwim-- WU 10 minutes, 4x50 sprints, 35 minutes easy swim, CD 5 minutesBrick-- Bike 10 minutes easy spinning, 150 minutes moderated spinning, 5 minute CD. Immediately transition to running shoes and run 10 minutes easyRun-- WU 10 minutes (brisk walk), 30 minute easy run
Week 10Rest/strengthSwim-- WU 10 minutes, 4x 350 medium effort with 1 minute recovery between sets, CD 5 minutes Bike-- Easy 60 minute bike rideRun-- WU 10 minutes (brisk jog), easy 50 minute run with 10 minutes hard in the middle, 5 minute CDSwim-- WU 10 minutes, 4x50 sprints, 35 minutes easy swim, CD 5 minutesBrick-- Bike 10 minutes easy spinning, 160 minutes moderated spinning, 10 minute CD. Immediately transition to running shoes and run 10 minutes easy Run-- WU 10 minutes (brisk walk), 40 minute easy run
Week 11Rest/strengthSwim-- WU 10 minutes, 4x 300 easy/medium effort with 1 minute recovery between sets, CD 5 minutes Bike-- Medium effort 45 minute bike rideRun-- WU 10 minutes (easy jog), easy 40 minute run, 5 minute CDSwim-- WU 10 minutes, 5x25 sprints, 35 minutes easy swim, CD 5 minutesBrick-- Bike 10 minutes easy spinning, 120 minutes moderated spinning, 5 minute CD. Immediately transition to running shoes and run 10 minutes easy Run-- WU 10 minutes (brisk walk), 30 minute easy run
Week 12Rest/strengthRun-- 10 minute WU (walk or slow jog), 15 minute easy run, 5 minute CDBike-- 45 minute easy spinningSwim-- WU 5 minutes, 4x 200 at easy effort with 1 minute recovery between sets, 5 minute CDOffEasy 10 minute swim, easy 30 minute bike, easy 15 minute run (not back to back)Race

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