Olympic Tri Training Program (16 wk)
Olympic Triathlon: 16-week training plan
Below is an 16-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 16-week Olympic Triathlon training plan is designed for someone who is 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.)
In addition, now all of our training programs import directly into our new Amateur Endurance Training Tracker
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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| 1 |
30 min Swim
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60 min Bike
RPE 2-4 |
30 min Run
RPE 2-4 |
30 min Swim
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Off | 60 min Bike RPE 2-4 |
30 min Run RPE 2-4 |
| 2 |
35 min Swim
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60 min Bike
RPE 2-4 |
30 min Run
RPE 2-4 |
35 min Swim
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Off |
70 min Bike
RPE 2-4 |
30 min Run RPE 2-4 |
| 3 |
40 min Swim
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60 min Bike
RPE 4-5 |
30 min Run RPE 4-5 |
40 min Swim
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Off |
80 min Bike
RPE 2-4 |
35 min Run
RPE 2-4 |
| 4 | 30 min Swim |
60 min Bike
RPE 4-5 |
30 min Run
RPE 4-5 |
30 min Swim
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Off |
60 min Bike
RPE 3-4 |
Off |
| 5 |
35 min Swim
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60 min Bike Intervals (RPE 5-7) +10 min Run* |
35 min Run
RPE 4-5 |
35 min Swim
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Off |
90 min Bike
RPE 2-4 |
35 min Run
RPE 2-4 |
| 6 | 40 min Swim |
60 min Bike
Intervals (RPE 5-7) |
40 min Run
Intervals RPE 5-6 |
40 min Swim
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Off |
105 min Bike
RPE 2-4 |
40 min Run RPE 4-5 |
| 7 |
45 min Swim
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60 min Bike Intervals (RPE 5-7) +10 min Run* |
45 min Run
RPE 4-5 |
45 min Swim
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Off |
120 min Bike
RPE 2-4 |
45 min Run RPE 4-5 |
| 8 |
30 min Swim
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60 min Bike
Intervals (RPE 5-7) |
30 min Run Intervals RPE 5-6 |
30 min Swim
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Off |
90 min Bike
RPE 3-4 |
Off |
| 9 | 45 min Swim |
60 min Bike
Intervals (RPE 5-7) +10 min Run* |
45 min Run
RPE 4-5 |
45 min Swim
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Off |
120 min Bike
RPE 2-4 +15 min Run* |
45 min Run RPE 2-4 |
| 10 | 50 min Swim |
60 min Bike
Intervals (RPE 5-7) |
50 min Run
Intervals RPE 6-7 |
50 min Swim
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Off |
120 min Bike
RPE 2-4 +20 min Run* |
50 min Run RPE 4-5 |
| 11 |
55 min Swim
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60 min Bike
Intervals (RPE 5-7) +10 min Run* |
55 min Run RPE 4-5 |
55 min Swim
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Off |
135 min Bike
RPE 2-4 +20 min Run* |
60 min Run RPE 4-5 |
| 12 | 30 min Swim |
60 min Bike
Intervals (RPE 5-7) |
30 min Run
RPE 5-6 |
30 min Swim
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Off |
90 min Bike
RPE 3-5 |
Off |
| 13 | 60 min Swim |
60 min Bike
Intervals (RPE 5-7) +10 min Run* |
60 min Run
RPE 4-5 |
60 min Swim
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Off |
135 min Bike
RPE 2-4 +30 min Run* |
90 min Bike RPE 3-4 |
| 14 | 60 min Swim |
60 min Bike
Intervals (RPE 5-7) |
60 min Run
Intervals RPE 6-7 |
60 min Swim
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Off |
150 min Bike
RPE 2-4 +30 min Run* |
90 min Bike RPE 4-5 |
| 15 | 45 min Swim |
60 min Bike
Intervals (RPE 5-7) +10 min Run* |
40 min Run
RPE 4-5 |
30 min Swim
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Off |
60 min Bike
RPE 2-4 +15 min Run* |
Off |
| 16 | 30 min Swim |
60 min Bike
Intervals (RPE 5-7) |
30 min Run
Intervals RPE 5-6 |
Off
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20 min Swim, 20 min Run RPE 4-5 |
Off
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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.
