Olympic triathlon training plan pdf May 13, 2021 · The key is consistency and adhering to the training zones described here. e ff ort, 5 minut e co o l. The plan incorporates weekly sessions of swimming, biking, running and strength training. PL 1 Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Beginner athlete in your first or second year of Olympic distance triathlon competition Hours Per Week: Six to eight This training plan is to be used in conjunction with a Join over 40,000 successful athletes with a flexible training plan from recognised expert Phil Mosley for ironman, triathlon, duathlon, running & cycling events. How Does All This Work? We’ve decided that the best thing we can do for our readers is simply sharing all our training plans, for free, forever. • This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon. The plan is written so that each session is easy to understand and can be Apr 16, 2014 · following years you can start adding intensity-specific workouts as you will have a good base. m i nu te eas y run, 5. This Olympic triathlon training plan was written by Coach Karen Parnell at ChiliTri. 5km, bike 40km and run a final 10km. The workouts increase in intensity, with intervals added in weeks 2-4 and tempo runs/rides scheduled. Oct 2, 2024 · This simple Olympic triathlon training plan is the perfect mix of swim, bike, and run to help you cross the finish line with a smile on your face. BUT the following program is easily modified for intensity training. txt) or read online for free. This 8 week olympic triathlon plan is great for a 2nd peak race in your season as it is only 8 weeks long. 3 in Italy, improving my result by 7 mins to 4:33. This 16-week Olympic triathlon training plan is primarily designed for individuals who have some existing fitness base and are looking to complete an Olympic distance triathlon. Week 4 has shorter, more vigorous sessions to challenge fitness Jun 25, 2020 · Get ready to conquer a long-distance triathlon, such as an IRONMAN 140. SAT. This 20-week Olympic-focused triathlon training plan consists of 3 swim sessions, 2 bike sessions, and 2 run sessions per week. Exactly double the Sprint triathlon Enter your email below and instantly download a PDF version of this proven training plan. Week 1 focuses on building endurance with longer swim, bike, and run sessions. May 15, 2019 · Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. Below you can find all our training plans in a variety of formats: PDF in both miles and kilometers, ready to print and start marking off, 16 WEEK BEGINNER OLYMPIC TRI TR AINING PL AN : MILES WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Run/Walk Bike Swim Rest Day Run/Walk Swim Rest Day Warm up: 5 min brisk walk 20 min easy effort 10 x 25m taking 30 sec of rest after each length Warm up: 5 min brisk walk 10 x 50m (1 full lap) with 45 sec of rest We’ve created a 16-week beginner Olympic triathlon training plan that will help you build your fitness and competence in each of the three triathlon disciplines to finish an Olympic distance triathlon in 16 weeks. Please find below an 8 week Olympic triathlon training plan to help you prepare for your event. You can simply continue your usual training in your primary sport and use the plan starting with the week five workouts to level up your secondary sports. Week 1 introduces the plan with runs up to 8km, swims of 250m-1,500m and a 40km bike ride. My training plans include Training Zones, detailed workouts, swim drills and full instructions. It will challenge you with interval training at various intensities and prescribed swim technique focus for each workout. Created Date: 8/5/2021 1:33:20 PM If you choose a triathlon training plan (as opposed to pure cycling), it will also tell you what run and swim training to do, but only the cycling component has this interactive during-the-workout aspect. Purchase a training plan and get 15% off Premium at checkout for a limited time. DE 1 Triathlon mit Performance Solutions: Der Zwölf-Wochen-Plan zum Wettkampf Wettkampf-Distanz: olympisch Sportliches Niveau: Anfänger im ersten oder zweiten Wettkampf-Jahr in der olympischen Triathlon-Distanz Aufwand pro Woche: Sechs bis acht Stunden Manage olympic triathlon training plan pdf on any platform with airSlate SignNow's Android or iOS applications and enhance any document-centric operation today. In contrast, our advanced 8-week Olympic-distance performance training plan is built for an athlete who has a couple of years of experience and clear time- or performance-oriented goal. Obtain rg active olympic triathlon training plan and click on Get Form to begin. Feb 15, 2022 · You’ve got a few years of triathlon under your belt and are looking to go from finisher to faster. You can also drag and drop your workouts to suit your own availability. All workouts have a PDF of the workout attached to save or print. Keep a log RG Active – 8 Week COMPLETE Olympic Triathlon Plan – Page 2 Key Notes AJ Bell have teamed up with RG Active in putting together training plans to make sure your preparation for The AJ Bell London Triathlon goes to plan and you stay injury free. Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week: Seven to eight This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. Nov 25, 2024 · Triathlon coach Dermott Hayes has drawn up these training plans for triathletes who are quite new to the sport. 8mile Bike | 6. Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer. It divides the strength training into base, core and performance phases to gradually challenge muscles and improve strength, power TriSmart Training Systems has created a 24 week complete training plan designed to help a triathlete get ready for their Olympic Distance "A" Race. 3 miles of an iron distance event, we've got a plan perfect for you. Dec 3, 2024 · After finishing the winter training plan, you can progress to another of our free Olympic-distance triathlon training plans. Jul 26, 2016 · Olympic Triathlon Training Plan 16 weeks Intro Grand Rapids Triathlon Olympic Distances are as follows: Swim – 1500 meters (1640 yards or just under 1 mile) Bike – 40K (25 miles) Run – 10K (6. Above basic Cycling knowledge. DE 1 Triathlon mit Performance Solutions: Der Zwölf-Wochen-Plan zum Wettkampf Wettkampf-Distanz: olympisch Sportliches Niveau: Mittelniveau mit mindestens zwei Jahren Erfahrung in der olympischen Triathlon-Distanz Aufwand pro Woche: Sieben bis acht Stunden The 4-week training plan focuses on building endurance and includes sessions for running, swimming, biking and multi-sport workouts. d Apr 24, 2023 · This development plan is intended for those who are newer to the sport, have less time available for training, or are looking for an overall lower-stress program. Are you thinking of doing an Olympic distance triathlon this year? Maybe you have always wanted to do an “Oly” but have never been able to find the time? This is a 16 weeks comprehensive training plan for an Olympic Distance Triathlon. d ow n. W U 1 0 minu t e s (e a sy sp innin g ), 10 0. Those taking part in the Olympic triathlon will swim 1. Sep 25, 2019 · Free PDF available here: 7 Triathlon Swim Workouts The free swim workouts will save you from having to invent a workout on poolside. Let your fitness return at a sensible pace and keep the intensity moderate for the vast majority of sessions. training plan, track your training, and analyse your workout data - all in one. If you execute this plan, you will be able to complete your Sprint Distance. By the end of the 8 or 12 week plan for Olympic Triathlon Training, you will be able to: Swim 1500 meters Bike 24 miles Run a 10k A PDF document with a 16-week training plan for beginner or intermediate triathletes who have completed a sprint distance triathlon. m i nu te C D. Consult with your doctor before starting any training plan. Week 5-8 continue to gradually increase difficulty through longer The Noosa Olympic Triathlon course includes a steep 2km climb 10km into the race, so the program includes some hill climbs in the training to have you prepared for this. Download a PDF of a 12-week training plan for Olympic distance triathlon with seven to eight hours per week. All run and bike workouts have been built within TrainingPeaks to be Garmin sync compatible. 5km swim, 40km bike, 10km run)?Whether you’re a beginner stepping up from Sprint or an experienced racer aiming for peak performance, our Olympic Triathlon Training Plan delivers structured training that gets results. Questions? Olympic Triathlon Training Plan Train Smarter for the Olympic Distance. Preparing for an Olympic Triathlon (1. The timetable remains the same going through this entire 16 week plan but but the duration of some of the sessions increases. The plan includes swim, bike and run sessions with intensity zones, technique tips and technical terms. R un. The plan includes key sessions, rest days, transitions and race-specific workouts with detailed instructions and tips. A 12-week plan for mid-pack triathletes who want to improve their swim, bike and run performance. It is slightly more advanced than the Level 3 Plan, and is great for experienced triathletes. The plan is written so that each session is easy to understand and can be Mar 1, 2024 · How to Follow the 16-Week Beginner Olympic Triathlon Training Plan. You just turn up and get going. Whether you're doing your first sprint triathlon or tackling a grueling 70. Key elements include increasing training distances and durations by 10% each month, and reducing volume by 40% in the 4th week of each month for TRI TRAINING PROGRAME 12-WEEK OLYMPIC – BEGINNER WWW. min ute m edium. Weeks 2-3 include longer distance sessions and introduce interval and tempo workouts to increase intensity. SUN. The plan includes swim, bike, run, strength and brick workouts, as well as terminology, zones and phases. PROGRAMME D’ENTRAÎNEMENT TRIATHLON SUR 12 SEMAINES – DÉBUTANT SUR DISTANCE OLYMPIQUE WWW. 5th Week. Trusted by 100,000+ athletes. Go all in for 2025. Our free six-month Olympic-distance training plan builds up more slowly than the shorter three-month version. This 12-week training plan is designed to prepare a beginner triathlete to complete an Olympic distance triathlon through gradual increases in training distance and intensity. Mar 10, 2023 · The Olympic triathlon distance, also known as the standard triathlon distance, is the multi-discipline distance athletes tackle at the Olympic Games. 2. Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications. • This 12 week training plan is designed to get an intermediate triathlete through a standard distance triathlon in a good time. The simplest method to alter and eSign 8 week olympic triathlon training plan pdf with ease. Please fi nd below a 12 week ‘complete’ standard/Olympic distance triathlon training plan to help you prepare for your event. With the right focus and hard work, you’re bound to race your best Olympic this season! Olympic Triathlon Training Plan Zones. Prices range from $25 (£17) through to $60 (£45). This plan is suitable for someone who's moderately active. Ride or Endurance Ride – at Aerobic pace, efort 6 /10 – you would be able to talk in full sentences. Duration: 24 weeks . More experienced athletes can use our free Olympic-distance triathlon training plans or training plans for Half Ironman and full Ironman. Matt Fitzgerald Updated May 22, 2025 Triathlon Training Plan - Olympic Distance - Free download as PDF File (. 16 WEEK BEGINNER OLYMPIC TRI TR AINING PL AN : KM WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Run/Walk Bike Swim Rest Day Run/Walk Swim Rest Day Warm up: 5 min brisk walk 20 min easy effort 10 x 25m taking 30 sec of rest after each length Warm up: 5 min brisk walk 10 x 50m (1 full lap) with 45 sec of rest 8 x 2 min run Jan 27, 2025 · The plan aims to balance training load and prevent overtraining‚ suitable for both beginners and intermediate athletes. A free 12 week triathlon training plan for intermediate triathletes. TRIATHLON. This 8-week triathlon training plan outlines workouts for each day of the week to prepare an intermediate athlete for an Olympic distance triathlon. It is not a complex or hugely time consuming programme, however as Feb 28, 2024 · An Olympic triathlon is a multisport race that is nothing short of an exhilarating challenge, combining swimming, cycling, and running. W U 1 0 m inutes (e a sy jo g), 7 0. Sep 25, 2024 · Olympic triathlon training plans come in various durations, primarily 8, 12, and 24 weeks, catering to different levels of experience and available preparation time․ An 8-week plan is typically suited for athletes with a solid fitness base, requiring intense workouts and minimal rest․ Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications. m i nu te mediu m. COM/FR 1 Programme de course sur 12 semaines -- Distance : course olympique Niveau de l’athlète : débutant en première ou deuxième année de pratique de triathlon olympique. Requirements: Above basic swim knowledge. Bi ke. The Ultimate Performance Boost Using the 80/20 Polarized Training Approach. Above basic running shape. It’s effective, efficient, safe and fun. Since I discovered your free plans last year, I smashed my 70. B ik e. 4 tips to maximise the off-season. Triathlon Training Plans: Frequently Asked Questions 1. Just like our premium, online triathlon training plans – all the thinking is done for you already! Mar 9, 2025 · This free downloadable six-month Olympic-distance triathlon training plan is intended for individuals training around four times a week for approx 7-8hrs. He founded MyProCoach in 2010 to to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that himself and his athletes have, while still making sure you have quality time for your family, friends and career. 2 miles) TRI TRAINING PROGRAME 12-WEEK OLYMPIC – INTERMEDIATE WWW. Not only is it convenient for printing, but it also offers a visually appealing layout that enhances your training experience! Join the ranks of successful first-time finishers who have achieved their sprint triathlon goals with this very training plan. Aug 30, 2004 · Program details of the 20 week olympic triathlon training plan including details on the swim, bike and run routines. Hours per week: 7-8. It’s aimed at athletes who’d place themselves at an intermediate level in triathlon and want a longer-term plan to build towards an Olympic-distance triathlon. Nombre d’heures par semaine : six à huit. Don’t rush it. Hence the name. TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNER WWW. GARMIN. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women. The plan provides monthly progression over 5 months, with weekly session details and cumulative monthly training volumes. May 22, 2025 · Olympic Triathlon Training Plan: Week 4. W U 1 0 minu tes (e as y spi nni n g), 120. Preparing for one requires a meticulous training plan to ensure peak performance across all three disciplines. The ironguides 12-week Olympic Distance Triathlon Training Manual provides all the information you need to successfully prepare for your next Olympic Distance Triathlon. The Twelve-Week Race Plan Race distance: Olympic Athlete level: Beginner athlete in your first or second year of Olympic distance triathlon competition Hours Per Week: Six to eight This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. This year, I followed the 8-week free plan, and in Turkey, I came down another 8 mins to 4:25. CUSTOMIZING THE PLAN No two runners are the same, and there's no such thing as a one-size-fits-all plan. . Then an 8 Week Olympic Triathlon Training Plan is for you. e ffo rt , 5 m inu t e coo l. 2mile Run 1,500meter Swim | 40km Bike | 10km Run Nov 20, 2024 · Free 6-month Olympic triathlon training plan for beginners . 6 event, with our free PDF training plans. This 12-week plan is specially designed for the intermediate triathlete, regardless of age, who has been training for triathlon for more than 2 years and has a goal to perform well in his/her age group at an A-priority, Olympic-distance (S-1500m/B-40k/R-10k) triathlon in the 12th week of this plan. Phil Mosley Triathlon & Duathlon Training Plans The Twelve-Week Race Plan Race Distance: Sprint Athlete Level: Beginner athlete in your first or second year of sprint triathlon competition Hours Per Week: Five to six This training plan is to be used in conjunction with a Garmin GPS multisport device or devices. 1. Free 3-month Olympic-distance training plan for beginners. 12 Week Plan. Month 1 Week M T W TH F S S TOTAL Vol 1 24-Swim Off 40-Swim 24-Run 80-Bike Off 40-Run 4h 16m 48-Bike 256m Olympic Triathlon Training Plan Pdf: 80/20 Triathlon Matt Fitzgerald,David Warden,2018-09-18 A breakthrough program for triathletes beginner intermediate and advanced showing how to balance training intensity to maximize performance from a fitness expert and elite coach Before starting the plan, you must be relatively fit, injury free and with no health concerns. It is not a complex or hugely time consuming programme, it will get you to the fi nish line in good shape. For people just starting with triathlon who don’t have that swim base, I always recommend starting with the sprint plan first, then bridging into an Olympic plan (so 12 weeks of the sprint training + 12-16 weeks of the oly training = 24-28 weeks total). This week is a recovery week in your Olympic triathlon training plan: your training is reduced to enable your body to fully absorb your recent training and prepare for the harder training to come. Aug 29, 2004 · Program outline of the 16 and 20 week olympic triathlon training plans. Program training details and information following this schedule. Easy: 4/10 effort level This is very low intensity training that promotes increased oxygen absorption and can aid in injury prevention and May 9, 2024 · The 16-week Olympic Triathlon Training Plan is structured to gradually increase your training volume and intensity, preparing you for the demands of the Olympic distance triathlon․ Each week includes a mix of swim, bike, and run workouts, with rest days strategically placed to allow your body to recover and adapt․ Apr 22, 2025 · Here’s how to fuel your olympic triathlon training schedule and race day performance: Download Your Free 12-Week Beginner Simple Triathlon Training Plan PDF. OLYMPIC. We’ve got a training plan for you! This 8-week Olympic triathlon training plan is designed as a complete program, and includes a strength workout that’s built into the plan. pdf), Text File (. 93mile Swim | 24. 16 Week Olympic Triathlon Plans : Times per week: Hours/Week: Swim: Bike: Run: 2x Balanced: 2 Please fi nd below a 12 week ‘intermediate’ standard Olympic distance triathlon training plan to help you prepare for your event. 0. Target Audience for the Plan. Duration: 18 weeks This plan is designed to get you race ready by supplementing basic training with high intensity training (MAX) and race pace (THRESHOLD) training to maximise performance. When choosing a training plan, you can choose what distance you're training for, what sort of volume you want, and what phase you're in. Our beginner Olympic triathlon training program is designed for novice triathletes who have an interest in this endurance sport and some familiarity with each discipline but who aren’t currently doing much consistent training in any one discipline.