Beginner Triathlon Plan for Olympic Distance
14 Weeks
Welcome!
Whether you’re a complete novice to triathlon or an experienced athlete coming back from a layoff, this plan will get you ready to comfortably finish an Olympic distance triathlon and become a Better Animal.
We will guide you to steadily build fitness as well as cover equipment, logistics, and nutrition needed to complete the distance of: 1.5km Swim, 40km Bike, and 10km Run.
This plan is completely free, just signup below.
Training Days & Hours
- Weekly hours start at just under 5 hours (including strength) and builds to just over 7 hours
- 6 days per week + 1 rest day
- 4 days have 1 workout, and 2 days have 2 workouts to include a short strength session
Starting Fitness
Recommended minimum capabilities to start:
- Swim: Able to swim for about 30 minutes total time and about 300m without stopping using freestyle stroke
- Bike: Able to bike for about 45 min of steady pedaling (indoor or outdoor)
- Run: Able to run easy for about 30-40 minutes/5km without stopping
- Training days per week: You are consistently doing some endurance training 1-3 days per week or have a strong endurance background
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