Need a printable version of the FREE 12 Week Olympic Triathlon Training Plan? Download the PDF for a print-friendly copy of the full schedule.
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest / Strength | Swim — 40 minute easy swim, taking breaks as needed | Bike — Easy 60 minute bike ride | Run — WU 10 minutes (brisk walk), easy 30 minute run, 5 minute CD | Swim — 40 minute easy swim, taking breaks as needed | Bike — WU 10 minutes (easy spinning), 60 minute medium effort, 5 minute cool down | Run — WU 10 minutes (brisk walk), 40 minute easy run |
| Week 2 | Rest / Strength | Swim — 40 minute easy swim, taking breaks as needed | Bike — Easy 60 minute bike ride | Run — WU 10 minutes (easy jog), easy 40 minute run, 5 minute CD | Swim — 40 minute easy swim, taking breaks as needed | Bike — WU 10 minutes (easy spinning), 60 minute medium effort, 5 minute cool down | Run — WU 10 minutes (brisk walk), 50 minute easy run |
| Week 3 | Rest / Strength | Swim — 40 minute easy swim, taking breaks as needed | Bike — Easy 60 minute bike ride | Run — WU 10 minutes (easy jog), easy 45 minute run, 5 minute CD | Swim — 40 minute easy swim, taking breaks as needed | Bike — WU 10 minutes (easy spinning), 60 minute medium effort, 5 minute cool down | Run — WU 10 minutes (brisk walk), 50 minute easy run |
| Week 4 | Rest / Strength | Swim — 10 minute WU, swim 4× 200 at a medium-hard effort with 1 minute recovery between sets, CD 5 minutes easy | Rest / Strength | Bike — WU 10 minutes easy spinning, 60 minutes easy effort, 5 minute CD | Rest / Strength | Run — WU 10 minutes (brisk walk), 60 minutes easy to medium effort, 5 minute CD | Rest / Strength |
| Week 5 | Rest / Strength | Swim — WU 10 minutes, swim 4× 250 at a medium effort with 1 minute recovery between sets, CD 5 minutes easy | Bike — Easy 70 minute bike ride | Run — WU 10 minutes (easy jog), 45 minute easy run with 10 min hard in the middle, 5 minute CD | Swim — WU 10 minutes, 4×25 sprints, 30 minutes easy swim, CD 5 minutes | Bike — WU 10 minutes (easy spinning), 100 minute medium effort, 5 minute cool down | Run — WU 10 minutes (easy jog), 60 minute easy run, 5 minute CD |
| Week 6 | Rest / Strength | Swim — WU 10 minutes, swim 4× 250 at a medium effort with 1 minute recovery between sets, CD 5 minutes easy | Bike — Easy 70 minute bike ride | Run — WU 10 minutes (easy jog), 45 minute easy run, 5 minute CD | Swim — WU 10 minutes, 5×25 sprints, 35 minutes easy swim, CD 5 minutes | Bike — WU 10 minutes (easy spinning), 120 minute medium effort, 5 minute cool down | Run — WU 10 minutes (easy jog), 70 minute easy run, 5 minute CD |
| Week 7 | Rest / Strength | Swim — WU 10 minutes, swim 4× 250 at a medium effort with 1 minute recovery between sets, CD 5 minutes easy | Bike — Easy 70 minute bike ride | Run — WU 10 minutes (easy jog), 45 minute easy run with 10 min hard in the middle, 5 minute CD | Swim — WU 10 minutes, 6×25 sprints, 40 minutes easy swim, CD 5 minutes | Bike — WU 10 minutes (easy spinning), 140 minutes medium with 10 minutes in the middle at hard effort, 5 minutes CD | Run — WU 10 minutes (easy jog), 80 minute easy run, 5 minute CD |
| Week 8 | Rest / Strength | Swim — WU 10 minutes, 30 minutes steady race effort, 10 minute easy swim, CD 5 minutes | Rest / Strength | Run — WU 10 minutes (easy jog), 45 minute easy run, 5 minute CD | Rest / Strength | Bike — WU 10 minutes (easy spinning), 180 minutes sustained medium effort, 10 minutes CD | Rest / Strength |
| Week 9 | Rest / Strength | Swim — WU 10 minutes, 4× 300 medium effort with 1 minute recovery between sets, CD 5 minutes | Bike — Easy 70 minute bike ride | Run — WU 10 minutes (brisk jog), easy 50 minute run, 5 minute CD | Swim — WU 10 minutes, 4×50 sprints, 35 minutes easy swim, CD 5 minutes | Brick — Bike 10 minutes easy spinning, 150 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 10 | Rest / Strength | Swim — WU 10 minutes, 4× 350 medium effort with 1 minute recovery between sets, CD 5 minutes | Bike — Easy 60 minute bike ride | Run — WU 10 minutes (brisk jog), easy 50 minute run with 10 minutes hard in the middle, 5 minute CD | Swim — WU 10 minutes, 4×50 sprints, 35 minutes easy swim, CD 5 minutes | Brick — 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 11 | Rest / Strength | Swim — WU 10 minutes, 4× 300 easy/medium effort with 1 minute recovery between sets, CD 5 minutes | Bike — Medium effort 45 minute bike ride | Run — WU 10 minutes (easy jog), easy 40 minute run, 5 minute CD | Swim — WU 10 minutes, 5×25 sprints, 35 minutes easy swim, CD 5 minutes | Brick — 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 12 | Rest / Strength | Run — 10 minute WU (walk or slow jog), 15 minute easy run, 5 minute CD | Bike — 45 minute easy spinning | Swim — WU 5 minutes, 4× 200 at easy effort with 1 minute recovery between sets, 5 minute CD | Off | Easy 10 minute swim, easy 30 minute bike, easy 15 minute run (not back to back) | Race |
Key abbreviations
- WU — warm-up
- CD — cool-down
- Brick — back-to-back bike and run with minimal rest between disciplines
Pair this plan with the Cal Tri workout library for extra swim, bike, and run sessions.
Browse Workouts → Download PDF