Free 12-week Olympic triathlon training plan
Free in The Next Race. Account required.
12 weeks
9
3h 41m–7h 05m
3.8 km–6.4 km
1h 10m
1h 15m
1h 55m
1.5 km swim, 40 km bike, 10 km run
A 12-week plan for the Olympic distance (1.5 km swim, 40 km bike, 10 km run). Nine sessions a week: three swims, a quality bike, an easy bike, a quality run, an easy run, a weekly brick and a long run. An FTP ramp test and swim time trial in week 1 set your zones, recovery weeks fall at 4 and 8, the load peaks in week 10, and a two-week taper takes you into race day.
Week by week
Swims are set by distance, so the time column covers bike, run and brick sessions.
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
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More triathlon plans
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12 weeks