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The following is a basic training
plan to help guide you in preparing for an olympic
distance triathlon which consists of a 1500m swim, 40km
bike and 10km run.
Target Athlete
- Has already
completed a sprint distance triathlon and has a
good base of fitness in all three activities
- Can
comfortably swim 30 min., bike 60 min., and run 45
min.
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Wants to simply finish the race with a moderate level of
comfort (ie not exhausted).
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Workouts
Since an individual's weekly schedule is subject to
countless variables, we give you the weekly workouts for
each activity but do not assign them a day - that's up
to you.
Scheduling Guidelines
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Have at least one, preferably two days between
workouts of the same sport.
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Avoid having more than three consecutive days
where you do leg work (bike, run). Insert
swim or rest days to allow your legs to recover.
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Have at least one full rest day each week.
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Do
each activity (swim, bike, run) twice per week.
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Every fourth week sees a drop in training volume
to allow for thorough recovery.
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All
numbers denote minutes of continuous exercise at
an easy to moderate intensity (ie You should be
able to talk without losing your breath).
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*During each of weeks
7 and 9, do a bike/run workout (brick) of 90 min. bike
immediately followed by a 30 minute run. This time
should be counted as part of the totals listed below.
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From week five
onwards, one of your bike workouts and one of your runs
should be on terrain that is similar to that of the race
you are planning to do. (ie hills)
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More experienced
athletes may use the second workout of each sport (b) to
work at a greater level of intensity/speed. For
examples of tempo workouts
click here.
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TTP Participants:
Your studio ride will take the place of b), your hard
ride of the week. Still, get out for a few hard
rides on your bike while training for your race (ie
after a warm-up, do 5 min hard, 5 min easy x 4-8) to
ensure you are comfortable on your bike a the higher
intensities. Your second ride should be at a
conversational pace and you could use our club Sunday
ride as that workout. For the swim and the
run, stick with the plan, including tempo work once you
have 8 weeks of swim and run base behind you.
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OTC Swimmers:
Our workouts will take the place of the hard swim of the
week (b). Don't be concerned that they are one
hour in duration. On your other workout, either
swim continuously or do long (ie 200m +) intervals
resting to recovery between.
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Week |
Swim |
Bike |
Run |
Total Time |
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1 |
a) 30
b) 30 |
a) 60
b) 60 |
a) 45
b) 45 |
4:30 |
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2 |
a) 40
b) 30 |
a) 75
b) 60 |
a) 50
b) 45 |
5:00 |
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3 |
a) 40
b) 40 |
a) 90
b) 60 |
a) 60
b) 45 |
5:35 |
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4 |
a) 30
b) 30 |
a) 45
b) 45 |
a) 40
b) 40 |
3:50 |
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5 |
a) 50
b) 40 |
a) 1:45
b) 60 |
a) 70
b) 45 |
6:10 |
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6 |
a) 50
b) 50 |
a) 2:00
b) 60 |
a) 80
b) 45 |
6:45 |
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7* |
a) 60
b) 50 |
a) 2:15
b) 60 |
a) 90
b) 45 |
7:20 |
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8 |
a) 30
b) 30 |
a) 45
b) 45 |
a) 40
b) 40 |
3:50 |
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9* |
a) 60
b) 60 |
a) 2:30
b) 60 |
a) 1:45
b) 45 |
8:00 |
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10 |
a) 60
b) 60 |
a) 2:00
b) 60 |
a) 90
b) 45 |
7:15 |
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Race Week |
Suggested Taper:
Mon - R 30min, Tues - B 1hr, Wed - S 30min, Thu -
off, Fri - 15min each sport, Sat - race
If you have a race pace, include 3 x 1 minute up to race
pace in the middle of each workout. |
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