12 Weeks to Your Olympic Triathlon PR

This PR-making Olympic triathlon training plan from top coach Jim Vance shows how to get faster without sacrificing rest and recovery.

Published Jun 18, 2024

Jim Vance

Photo: Boston Triathlon

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When triathletes set out to get faster, they might think they need to do more – but that’s not necessarily the case. You can’t set a PR if you’re injured, burned out, or under-recovered when you hit the start line of your race. This Olympic triathlon training plan is for someone who has achieved this triathlon distance before, but struggles to get the stress/recovery balance right in training. If you’re looking to set a PR by translating your training success to race day, you’ve come to the right place. This plan will help athletes to progress workouts properly, and show up to the start line healthy and ready to perform.

NOTE: If an athlete doesn’t show consistent improvement in this Olympic triathlon training plan, a full day of recovery should be included each week.

Olympic Triathlon PR Training Plan Key

Swim Base	Aerobic interval, can complete the distance and still have about 3-5 secs of recovery for every 100 yards in the interval’s distance
Pull	Use pull buoy and/or paddles
Moderate	A mostly aerobic effort
Aerobic	An effort which can be sustained for many hours
Steady	Continuous effort, not broken up
Tempo	An effort which is higher than aerobic, but sustainable for over an hour
Transition Run	A run to be completed immediately following a bike effort SR: Seconds Rest
MR	Minutes Rest
SR	Seconds Rest

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Olympic Triathlon PR Training Plan

Olympic triathlon training plan — Ready, set, race! This balanced Olympic-distance triathlon training plan will help you get faster and recover right. (Photo: Susan Lacke)

Week 1: Race Specific

Monday	SWIM 30 mins., Easy continuous swim, 10 mins. pull
Tuesday	BIKE 60 mins., FTP Test
Wednesday	SWIM MS: 3 x 400 easy, aerobic effort 20-30 SR 5 x 100 descend 1-5 20-30 SR	RUN 30 mins., Easy MS: Run 4mins., walk 1min.
Thursday	RUN 30 mins., Easy MS: Run 4 mins., walk 1min.
Friday	BIKE 2 hrs., Endurance Easy to moderate
Saturday	SWIM 45 mins., Swim test MS: 15 mins. best possible distance	RUN 45 mins., Run test MS: 30 mins. best possible distance
Sunday	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.

Week 2: Race Specific

Monday	SWIM 30 mins., Easy continuous swim, 10 mins. pull
Tuesday	BIKE 90 mins., Cadence MS: 6 x (5 mins. at 60-70 rpm 5 mins. at 80-90 rpm 5 mins. at 110 - 120 rpm)
Wednesday	SWIM 60 mins., Aerobic MS: 3 x 500 easy, aerobic effort 20-30 SR 5 x 100 descend 1-5 20-30 SR	RUN 40 mins., Easy MS: Run 4mins., walk 1min.
Thursday	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Friday	BIKE 2:30 hrs., Endurance Easy to moderate
Saturday	SWIM 45 mins., Easy MS: 15 x 100 easy to mod. 30 SR	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Sunday	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.

Week 3: Race Specific

Monday	SWIM 40 mins., Easy continuous swim, 10 mins. pull
Tuesday	BIKE 60 mins., Tempo MS: 3 x 10 mins. be- low race pace 2 MR
Wednesday	SWIM 60 mins., Aerobic MS: 3 x 500 easy, aerobic effort 20-30 SR 5 x 100 descend 1-5 20-30 SR	RUN 40 mins., Easy MS: Run 4mins., walk 1min.
Thursday	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Friday	BIKE 3 hrs., Endurance Easy to moderate	BRICK RUN 15 mins. as: 10 mins. of 30 secs. easy/30 secs. fast 5 mins. build
Saturday	SWIM 45 mins., Easy MS: 15 x 100 easy to mod. 30 SR	RUN 50 mins., Easy MS: Run 4 mins., walk 1min.
Sunday	REST DAY

Week 4: Race Specific

Monday	SWIM 30 mins., Easy continuous swim, 10 mins. pull	RUN 30 mins., Easy MS: Run 4 mins., walk 1min.
Tuesday	BIKE 90 mins., Cadence MS: 6 x (5 mins. at 60-70 rpm 5 mins. at 80-90 rpm 5 mins. at 110 - 120 rpm)
Wednesday	SWIM 45 mins., Aerobic MS: 3 x 400 easy, aerobic effort 20-30 SR 5 x 100 descend 1-5 20-30 SR	RUN 30 mins., Easy MS: Run 4mins., walk 1min.
Thursday	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Friday	BIKE 2 hrs., Endurance Easy to moderate	BRICK RUN 30 mins., build
Saturday	SWIM 45 mins., Easy MS: 15 x 100 easy to mod. 30 SR	RUN 50 mins., Easy MS: Run 4 mins., walk 1min.
Sunday	RUN 40 mins., Easy MS: Run 4 mins., walk 1 min.

Week 5: Recovery

Monday	SWIM 40 mins., Easy continuous swim, 10 mins. pull
Tuesday	BIKE 60 mins., Tempo MS: 4 x 10 mins. below race pace 2 MR	BRICK RUN 15 mins. as 10 mins. of 30 secs. easy/30 secs. fast 5 mins. build to fast last 1 min.
Wednesday	SWIM 60 mins., Aerobic MS: 3 x 600 easy, aerobic effort 20-30 SR 5 x 100 descend 1-5 20-30 SR	RUN 40 mins., Tempo MS: 3 mins. fast, 30 secs. walk, 90 secs. jog, 2 mins. fast, 30 secs. walk, 90 secs. jog, 1 min. fast, 30 secs. walk, 90 secs. jog, 10 mins. build to strong
Thursday	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Friday	BIKE 1:20 Aero race effort MS: 3 x 8 mins. at race effort, 2 MR 30 mins. steady	BRICK RUN 30 mins., build Mile 1: Aerobic Mile 2 Threshold Mile 3: Fast
Saturday	SWIM 45 mins., Easy MS: 15 x 100 easy to mod. 30 SR	RUN 60 mins., Easy MS: Run 4 mins., walk 1min.
Sunday	RUN 40 mins., Easy MS: Run 4 mins., walk 1 min.

Week 6: Sharpen

Monday	SWIM 40 mins., Easy continuous swim, 10 mins. pull
Tuesday	BIKE 60 mins., Tempo MS: 4 x 10 mins. below race pace 2 MR
Wednesday	SWIM 60 mins., Race pace MS: 3 x 200 at race intensity 15 SR 800 pull	RUN 60 mins., Tempo MS: 3 mins. fast, 30 secs. walk, 90 secs. jog, 2 mins. fast, 30 secs. walk, 90 secs. jog, 1 min. fast, 30 secs. walk, 90 secs. jog, 10 mins. build to strong
Thursday	SWIM 45 mins., Optional recovery MS: 4 x 500 easy, slight build to #4	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Friday	BIKE 1:30 Aero race effort MS: 4 x 8 mins. at race effort, 2 MR 30 mins. steady	BRICK RUN 30 mins., build Mile 1: Aerobic Mile 2 Threshold Mile 3: Fast
Saturday	SWIM 45 mins., Moderate MS: 15 x 100 moderate 30 SR	RUN 60 mins., Easy MS: Run 4 mins., walk 1min.
Sunday	REST DAY

Week 7: Race Specific

Monday	SWIM 40 mins., Easy continuous swim, 10 mins. pull
Tuesday	BIKE 60 mins., Tempo MS: 4 x 10 mins. below race pace 2 MR	BRICK RUN 15 mins. easy
Wednesday	SWIM 60 mins., Race pace MS: 3 x 200 at race intensity 15 SR 800 pull	RUN 60 mins., Tempo MS: 3 mins. fast, 30 secs. walk, 90 secs. jog, 2 mins. fast, 30 secs. walk, 90 secs. jog, 1 min. fast, 30 secs. walk, 90 secs. jog, 10 mins. build to strong
Thursday	SWIM 45 mins., Optional recovery MS: 4 x 500 easy, slight build to #4	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Friday	BIKE 1:30 Aero race effort MS: 4 x 8 mins. at race effort, 2 MR 30 mins. steady	BRICK RUN 30 mins., easy
Saturday	SWIM 45 mins., Moderate MS: 15 x 100 moderate 30 SR	RUN 60 mins., Surges build Every 4th minute, surge Build every 10 mins.
Sunday	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.

Week 8: Race Specific

Monday	SWIM 50 mins., Easy continuous swim, 20 mins. pull
Tuesday	BIKE 60 mins., Tempo MS: 4 x 10 mins. below race pace 2 MR	BRICK RUN 30 mins. tempo Repeat: 1min. fast 1min. walk 1min. easy
Wednesday	SWIM 60 mins., Race pace MS: 3 x 200 at race intensity 15 SR 800 pull	RUN 60 mins., Tempo MS: 3 mins. fast, 30 secs. walk, 90 secs. jog, 2 mins. fast, 30 secs. walk, 90 secs. jog, 1 min. fast, 30 secs. walk, 90 secs. jog, 10 mins. build to strong
Thursday	SWIM 45 mins., Optional recovery MS: 5 x 500 easy, slight build to #5	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Friday	BIKE 1:30 Aero race effort MS: 4 x 8 mins. at race effort, 2 MR 30 mins. steady	BRICK RUN 30 mins., build
Saturday	SWIM 45 mins., Moderate MS: 15 x 100 hard, 30 SR	RUN 60 mins., Surges build Every 4th minute, surge Build every 10 mins.
Sunday	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.

Week 9: Race Specific

Monday	SWIM 50 mins., Easy continuous swim, 20 mins. pull
Tuesday	BIKE 1:15., Tempo MS: 5 x 10 mins. below race pace 2 MR	BRICK RUN 30 mins. tempo Repeat: 1min. fast 1min. walk 1min. easy
Wednesday	SWIM 60 mins., Race pace MS: 3 x 200 at race intensity 15 SR, 800 pull	RUN 60 mins., Tempo MS: 3 mins. fast, 30 secs. walk, 90 secs. jog, 2 mins. fast, 30 secs. walk, 90 secs. jog, 1 min. fast, 30 secs. walk, 90 secs. jog, 10 mins. build to strong
Thursday	SWIM 45 mins., Optional recovery MS: 5 x 500 easy, slight build to #5	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Friday	BIKE 1:45 Aero race effort MS: 6 x 8 mins. at race effort, 2 MR, 30 mins. steady	BRICK RUN 2x15 mins. build
Saturday	SWIM 45 mins., Moderate MS: 15 x 100 hard, 30 SR	RUN 60 mins., Tempo MS: 3 x (8 mins. at half marathon pace 1min. walk 1min. easy jog)
Sunday	REST DAY

Week 10: Race Specific

Monday	SWIM 50 mins., Easy continuous swim, 20 mins. pull	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Tuesday	BIKE 60 mins., FTP Test
Wednesday	SWIM 60 mins., Race pace MS: 3 x 200 at race intensity 15 SR, 800 pull	RUN 60 mins., Tempo MS: 2x (3 mins. fast, 30 secs. walk, 90 secs. jog, 2 mins. fast, 30 secs. walk, 90 secs. jog, 1 min. fast, 30 secs. walk, 90 secs. jog), 10 mins. build to strong
Thursday	SWIM 45 mins., Optional recovery MS: 5 x 500 easy, slight build to #5	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Friday	BIKE 1:30 Aero race effort MS: 4 x 8 mins. at race effort, 2 MR, 30 mins. steady	BRICK RUN 2x15 mins. build
Saturday	SWIM 45 mins., Swim test MS: 15 mins. best possible distance	RUN 60 mins., Tempo MS: 3 x (8 mins. at half marathon pace 1min. walk 1min. easy jog)
Sunday	REST DAY

Week 11: Recovery

Monday	SWIM 60 mins., Easy continuous swim, 20 mins. pull	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Tuesday	BIKE 60 mins., Intervals MS: 3 x (3 mins. hard, 3 MR 2 mins. hard, 2 MR 1min. hard, 1 MR) Increase cadence each set
Wednesday	SWIM 60 mins., Race pace MS: 100 Base, 4 x 50 desc. 1-4 200 base, 4 x 50 base 300 base, 4 x 50 desc. 1-4 400 base, 4 x 50 IM	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Thursday	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Friday	BIKE 1:45 Aero race effort MS: 6 x 8 mins. at race effort, 2 MR, 30 mins. steady	BRICK RUN 2x15 mins. build
Saturday	SWIM 45 mins., Moderate MS: 15 x 100 hard, 30 SR	RUN 60 mins., Moderate 4 x (14 mins. moderate, 1min. walk)
Sunday	REST DAY

Week 12: Sharpen & Race

Monday	SWIM 60 mins., Easy continuous swim, 30 mins. pull	RUN 45 mins., Tempo MS: 3 mins. fast, 30 secs. walk, 90 secs. jog, 2 mins. fast, 30 secs. walk, 90 secs. jog, 1min. fast, 30 secs. walk, 90 secs. jog
Tuesday	BIKE 60 mins., easy
Wednesday	SWIM 45 mins., Race pace MS: 100 Base, 4 x 50 desc. 1-4 200 base, 4 x 50 base 300 base, 4 x 50 desc. 1-4 400 base, 4 x 50 IM	RUN 30 mins., Easy MS: Run 4 mins., walk 1min.
Thursday	RUN 40 mins., Easy MS: Run 4 mins., walk 1min.
Friday	SWIM 15-20 mins. easy	BRICK 30 mins. easy bike, 15 mins. easy run with 3-4 short efforts
Saturday	RACE DAY
Sunday	REST & CELEBRATE

Jim Vance is an endurance coach, author, and tech consultant based out of San Diego. He is the longtime personal coach of Ben Kanute, guiding him to two silver medals at the 70.3 World Championships and a 7:37:01 American Record performance at Challenge Roth in 2023.