This simple plan is the perfect mix of swim, bike, and run to help you cross the finish line with a smile on your face.

Ready to tackle your first Olympic-distance triathlon? This simple 16 week training plan from Matt Fitzgerald is the perfect mix of swim, bike, and run to help you cross the finish line with a smile on your face. 

This is your bare-bones Olympic distance training plan—the minimal training you need to do to complete such as race without suffering inordinately. It is well suited to beginning triathletes who want to start with an Olympic distance race, and to any triathlete who wants or needs to prepare for such a race with a low-volume training plan. There are only 6 scheduled workouts a typical week: 2 swims, 2 rides, and 2 runs. In weeks 2, 4, 6, and 8, a 10-minute transition run is tacked onto the end of Saturday’s bike ride. In weeks 10 and 14, a bike-run brick workout takes the place of Sunday’s run. The plan is 16 weeks in length. The base phase is six weeks long and the build and peak phases five weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. An optional tune-up sprint triathlon is scheduled for week 12. If you don’t have the opportunity to do one, do a brick workout instead. It begins with 1,600 yards of swimming, 1 hour of cycling, and 50 minutes of running in Week 1. It peaks with 3,000 yards of swimming, 3 hours and 5 minutes of cycling, and 1 hour and 41 minutes of running in Week 15. Happy training!

Week 1

The first 6 weeks of this plan comprise the base phase of training. The primary objectives of this phase are to build your aerobic capacity and endurance and prepare your body to handle the high-intensity training to come in the build phase.

Monday
Relax

Tuesday
Swim: 800 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Wednesday
Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Thursday
Foundation Run: 25 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 5 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Friday
Swim Base: 800 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Saturday
Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Foundation Run: 25 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 5 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 2

Monday
Relax

Tuesday
Swim Base: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Wednesday
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Thursday
Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Friday
Swim Base: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Saturday
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Transition Run: 10 Minutes
MS: Run 10 minutes @ moderate aerobic intensity immediately following today’s bike workout

Sunday
Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 3

Monday
Relax

Tuesday
Swim Base: 1000 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Wednesday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Thursday
Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 1000 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 4

This week is a recovery week: your training is reduced to enable your body to fully absorb your recent training and prepare for the harder training to come.

Monday
Relax

Tuesday
Swim Base: 800 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Wednesday
Bike Short Hill Climbs: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Thursday
Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
CD: 200 @ low aerobic intensity

Saturday
Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Transition Run: 10 Minutes
MS: Run 10 minutes @ moderate aerobic intensity immediately following today’s bike workout

Sunday
Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 5

Monday
Relax

Tuesday
Swim Base: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Wednesday
Bike Short Hill Climbs: 50 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 5 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Thursday
Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
4 x 25 @ speed intensity, RI=0:20
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 6

Monday
Relax

Tuesday
Swim Base: 1200 Yards

Wednesday
Bike Short Hill Climbs: 55 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Thursday
Fartlek Run: 35 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
8 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Transition Run: 10 Minutes
MS: Run 10 minutes @ moderate aerobic intensity immediately following today’s bike workout

Sunday
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 7

The next 5 weeks of training constitute the build phase. In this phase you will continue to develop your endurance with longer weekend workouts while boosting your aerobic capacity and resistance to high-intensity fatigue with workouts at threshold intensity and above.

Monday
Relax

Tuesday
Swim Base + Lactate: 1275 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
5 x 75 @ VO2max intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Wednesday
Bike Long Hill Climbs: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Thursday
Run Lactate Intervals: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Friday
Swim Threshold + Sprint: 1200 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Saturday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Sunday
Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 8

This week is a recovery week.

Monday
Relax

Tuesday
Swim Base + Lactate: 1000 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
CD: 200 @ low aerobic intensity

Wednesday
Bike Lactate Intervals: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Thursday
Run Lactate Intervals: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Friday
Swim Threshold + Sprint: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 200 @ threshold intensity, RI=0:45
CD: 200 @ low aerobic intensity

Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Transition Run: 10 Minutes
MS: Run 10 minutes @ moderate aerobic intensity immediately following today’s bike workout

Sunday
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 9

Monday
Relax

Tuesday
Swim Base + Lactate: 1350 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 75 @ VO2max intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Wednesday
Bike Long Hill Climbs: 1:05
WU: 10 minutes @ moderate aerobic intensity
MS: 3 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Thursday
Run Lactate Intervals: 34 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Friday
Swim Threshold + Sprint: 1400 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Saturday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Sunday
Foundation Run: 55 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 10

Monday
Relax

Tuesday
Swim Base + Lactate: 1350 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 75 @ VO2max intensity, RI=0:30
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Wednesday
Bike Lactate Intervals: 1:15
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Thursday
Run Lactate Intervals: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 8 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Friday
Swim Threshold + Sprint: 1400 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:30
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Saturday
Brick Workout: 1:20
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Sunday
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 11

Monday
Relax

Tuesday
Swim Base + Lactate: 1350 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 75 @ VO2max intensity, RI=0:20
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Wednesday
Bike Long Hill Climbs: 1:10
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Thursday
Run Lactate Intervals: 40 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 10 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Friday
Swim Threshold + Sprint: 1400 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:20
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Saturday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 12

The final 5 weeks of this plan are the peak phase of training. In this phase your training gets more race-specific with tempo workouts in cycling and running, longer workouts generally, and bike-run brick workouts (and an optional sprint triathlon in Week 12).

Monday
Relax

Tuesday
Swim Base + Lactate: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Wednesday
Tempo Bike: 45 Minutes
WU: 8 minutes @ moderate aerobic intensity
MS: 2 x 10 minutes @ threshold intensity with 10 minutes active recovery
CD: 7 minutes @ moderate aerobic intensity

Thursday
Tempo Run: 30 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 10 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Friday
Swim Threshold + Sprint: 1200 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday
Sprint Triathlon
If you can’t find a sprint triathlon to participate in today, do a sprint triathlon time trial on your own instead.
Swim 800
Bike 12 miles
Run 3 miles

Week 13

Monday
Relax

Tuesday
Swim Base + Lactate: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
5 x 100 @ VO2max intensity, RI=1:00
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Wednesday
Tempo Bike: 55 Minutes
WU: 17 minutes @ moderate aerobic intensity
MS: 22 minutes @ threshold intensity
CD: 16 minutes @ moderate aerobic intensity

Thursday
Tempo Run: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 12 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Friday
Swim Threshold + Sprint: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=1:00
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Saturday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 14

Monday
Relax

Tuesday
Swim Base + Lactate: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
5 x 100 @ VO2max intensity, RI=1:00
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Wednesday
Tempo Bike: 55 Minutes
WU: 17 minutes @ moderate aerobic intensity
MS: 22 minutes @ threshold intensity
CD: 16 minutes @ moderate aerobic intensity

Thursday
Tempo Run: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 12 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Friday
Swim Threshold + Sprint: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=1:00
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Saturday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 15

Monday
Relax

Tuesday
Swim Base + Lactate: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
5 x 100 @ VO2max intensity, RI=0:30
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Wednesday
Tempo Bike: 1:05
WU: 21 minutes @ moderate aerobic intensity
MS: 24 minutes @ threshold intensity
CD: 20 minutes @ moderate aerobic intensity

Thursday
Tempo Run: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 16 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Friday
Swim Threshold + Sprint: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=0:30
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Saturday
Long Bike: 2 Hours
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 16

This week is a taper week: your training is reduced to ensure you’re rested and ready to perform on race day.

Monday
Relax

Tuesday
Swim Base + Lactate: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity

Wednesday
Tempo Bike: 45 Minutes
WU: 8 minutes @ moderate aerobic intensity
MS: 2 x 10 minutes @ threshold intensity with 10 minutes active recovery
CD: 7 minutes @ moderate aerobic intensity

Thursday
Tempo Run: 30 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 10 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Friday
Swim Threshold + Sprint: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 200 @ threshold intensity, RI=0:45
CD: 200 @ low aerobic intensity

Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday
Olympic-Distance Triathlon