Register For Your
FREE Account

Olympic Tri Training Program (12 wk)

Comments

Olympic Triathlon: 12-week training plan

Below is an 12-week training plan for a Olympic-distance triathlon.

The Olympic-distance triathlon consists of 1.5km of swimming, 40km of cycling, and 10km of running. This 12-week Olympic Triathlon training plan is designed for someone relatively new to triathlon and can commit to training 6 days/week. If you are interested in a customized training program that is unique to your personal training goals, contact Carrie Jesse at [email protected]. (Program design by Carrie Jesse Coaching.)

The swim workouts are meant to be done in a pool. You can find pool workouts for FREE on Amateur Endurance. 

In addition, now all of our training programs import directly into our new Amateur Endurance Training Tracker

 

 
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
30 min Swim
60 min Bike
Intervals
(RPE 5-7)
+10 min Run* 
35 min Run
RPE 3-4 
35 min Swim
Off
90 min Bike
RPE 2-4 
40 min Run
RPE 2-4 
2
35 min Swim
60 min Bike
Intervals
(RPE 6-8)
40 min Run
RPE 5-6 
40 min Swim
Off
105 min Bike
RPE 2-4 
45 min Run
RPE 2-4 
3
40 min Swim
60 min Bike
Intervals
(RPE 5-7)
+10 min Run* 
45 min Run
RPE 3-4 
45 min Swim
Off
120 min Bike
RPE 2-4 
50 min Run
RPE 2-4 
4 30 min Swim
60 min Bike
Intervals
(RPE 6-8)
30 min Run
RPE 5-6 
30 min Swim
Off
90 min Bike
RPE 2-4 
Off
5
45 min Swim
60 min Bike
Intervals
(RPE 5-7)
+10 min Run* 
45 min Run
RPE 3-4 
45 min Swim
Off 
120 min Bike
RPE 2-4
+15 min Run* 
60 min Run
RPE 2-4 
6 50 min Swim
60 min Bike
Intervals
(RPE 6-8)
50 min Run
RPE 5-6 
50 min Swim
Off
120 min Bike
RPE 2-4
+20 min Run* 
70 min Run
RPE 2-4 
7
55 min Swim
60 min Bike
Intervals
(RPE 5-7)
+10 min Run* 
55 min Run
RPE 3-4 
55 min Swim
Off
135 min Bike
RPE 2-4
+25 min Run* 
80 min Run
RPE 2-4 
8
45 min Swim
60 min Bike
Intervals
(RPE 6-8)
30 min Run
RPE 5-6 
30 min Swim
Off
90 min Bike
RPE 2-4 
Off
9 60 min Swim
60 min Bike
Intervals
(RPE 5-7)
+10 min Run* 
60 min Run
RPE 4-5
45 min Swim
Off
150 min Bike
RPE 2-4
+20 min Run* 
120 min Run
RPE 2-4 
10 60 min Swim
60 min Bike
Intervals
(RPE 6-8)
+10 min Run* 
60 min Run
RPE 4-5
45 min Swim
Off
180 min Bike
RPE 2-4
+30 min Run* 
90 min Run
RPE 2-4 
11
45 min Swim
60 min Bike
Intervals
(RPE 5-7)
45 min Run
Intervals
RPE 6-7
30 min Swim
Off
90 min Bike
RPE 2-4
+20 min Run* 
Off 
12 30 min Swim
45 min Bike
Intervals
(RPE 5-7)
30 min Run
Intervals
RPE 5-6
Off

20 min Swim,
20 min Run 

Off
Race


 

RPE: Rate of Perceived Exertion; used to determine intensity

RPE Scale (from 1 – 10):
1-2 = Easy, Comfortable, Conversational Pace (50-55% effort)
3-4 = Aerobic/Endurance Pace (60-70% effort)
5-6 = Moderate Pace (75-80% effort)
7 = Uncomfortably Comfortable/Sub-Threshold Pace (85% effort)
8 = Threshold/Hard Pace (90% effort)
9 = Challenging/Very Hard Pace (95% effort)
10 = All Out Sprint (100% effort)

Intervals: A speed workout including moderate, sub-threshold, and threshold intervals interspersed with recovery. For bike intervals, try a spin class, indoor bike trainer, or low-traffic bike path. For run intervals, try your local high school track.

*Brick Workout: Complete the run immediately following the bike.

 

Comments
Amateur Endurance