Olympic Triathlon Training Plan: 12-Week Schedule

This Olympic distance triathlon training plan contains 12 weeks, 4–5 sessions a week and a longest session of 2 hours. Every swim, bike, run and combined session is listed below. Or let SportPlan build it around your schedule and race date.

12 weeks · 2.3–5.0 hours a week · 4–5 sessions per week · longest session 120 min

Olympic Triathlon Training Plan: 12-Week Schedule

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Week-by-week schedule

Olympic Triathlon Training Plan: 12-Week Schedule
Week	Phase	Sessions	Weekly total
Week 1	Base	Mon · Easy run · 40 min Tue · Swimming drills · 30 min Thu · Easy swim · 30 min Fri · Endurance ride · 60 min Sat · Endurance ride · 90 min	250 min · 5 sessions
Week 2	Base	Mon · Progression run · 30 min Tue · Swimming drills · 30 min Thu · Easy swim · 40 min Fri · Endurance ride · 60 min Sat · Bike-to-run brick · 75 min	235 min · 5 sessions
Week 3	Base	Mon · Tempo or threshold run · 50 min Tue · Swimming drills · 30 min Thu · Easy swim · 30 min Fri · Endurance ride · 60 min Sat · Bike-to-run brick · 75 min	245 min · 5 sessions
Week 4	Build	Mon · Easy run · 30 min Tue · Swimming drills · 30 min Thu · Easy swim · 30 min Fri · Recovery ride · 45 min Sat · Endurance ride · 90 min	225 min · 5 sessions
Week 5	Build	Mon · Progression run · 30 min Tue · Swim intervals · 35 min Thu · Easy swim · 40 min Fri · Endurance ride · 60 min Sat · Bike-to-run brick · 75 min	240 min · 5 sessions
Week 6	Build	Mon · Tempo or threshold run · 50 min Tue · Swimming drills · 30 min Thu · Easy swim · 40 min Fri · Endurance ride · 60 min Sat · Endurance ride · 120 min	300 min · 5 sessions
Week 7	Build	Mon · Intervals · 49 min Tue · Swim intervals · 35 min Thu · Easy swim · 40 min Fri · Recovery ride · 45 min Sat · Bike-to-run brick · 83 min	252 min · 5 sessions
Week 8	Specific	Mon · Easy run · 40 min Tue · Swimming drills · 30 min Thu · Easy swim · 40 min Fri · Endurance ride · 60 min Sat · Endurance ride · 90 min	260 min · 5 sessions
Week 9	Specific	Mon · Progression run · 30 min Tue · Swim intervals · 35 min Thu · Easy swim · 40 min Fri · Endurance ride · 60 min Sat · Bike-to-run brick · 120 min	285 min · 5 sessions
Week 10	Specific	Mon · Intervals · 49 min Tue · Steady swim · 47 min Thu · Easy swim · 30 min Fri · Endurance ride · 60 min Sat · Bike-to-run brick · 83 min	269 min · 5 sessions
Week 11	Taper	Mon · Easy run with strides · 38 min Tue · Swimming drills · 30 min Thu · Easy swim · 30 min Fri · Endurance ride · 60 min Sat · Bike-to-run brick · 75 min	233 min · 5 sessions
Week 12	Taper	Tue · Open water race rehearsal · 35 min Thu · Bike race check · 45 min Fri · Bike-to-run brick · 40 min Sat · Short shakeout run · 20 min	140 min · 4 sessions

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Questions about this schedule

How long is this schedule?

The complete schedule contains 12 weeks.

How many sessions are scheduled each week?

The schedule contains 4–5 sessions per week, counting every listed session, including strength and mobility when present.

How long is the longest session?

The longest scheduled training session is 120 minutes. Race day has no estimated duration in this table.

What do the final weeks contain?

The final weeks are labelled Specific → Taper. Their complete sessions and durations are listed in the schedule.

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This is a general template, not medical advice; check with a doctor before you start a new training load.