12 Weeks to Your Olympic Triathlon PR
This plan from top coach Jim Vance is ideal for the triathlete who struggles to translate their training successes on race day.
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This Olympic triathlon training schedule and plan is for someone who had done triathlon before, but struggles to get the stress/rest balance right. If you struggle to translate your training success to race day, then this plan will help you solve that. This plan will help athletes to progress workouts properly, and show up to the start line healthy and ready to perform.
Meet Your Coach
Jim Vance is a San Diego-based coach and author of Triathlon 2.0 and Run with Power. He’s also the head coach for Formula Endurance, a USA Triathlon High Performance Team that focuses on junior development.
NOTE: If an athlete doesn’t show consistent improvement in this Olympic triathlon training schedule, a full day of recovery should be included each week.
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
Olympic Triathlon Training Schedule
Week 1: Race Specific
Total Hours: 9:45
Monday
SWIM
30 mins., Easy continuous swim, 10 mins. pull
Tuesday
BIKE
60 mins., FTP Test
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
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 4 mins., walk 1 min.
Thursday
RUN
40 mins., Easy
MS: Run 4 mins., walk 1min.
Friday
BIKE
2:30, 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 600 easy, aerobic effort 20-30 SR
5 x 100 descend 1-5 20-30 SR
RUN
40 mins., Easy
MS: Run 4 mins., walk 1min.
Thursday
RUN
40 mins., Easy
MS: Run 4 mins., walk 1min.
Friday
Brick
3:15 total
BIKE
3 hrs., Endurance
Easy to moderate
RUN OFF THE BIKE
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 4 mins., walk 1min.
Thursday
RUN
40 mins., Easy
MS: Run 4 mins., walk 1min.
Friday
Brick: 2:30 total
BIKE
2 hrs., Endurance
Easy to moderate
RUN OFF THE BIKE
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 1min.
Week 5: Recovery
Monday
SWIM
40 mins., Easy
Continuous swim, 10 mins. pull
Tuesday
Brick: 1:30 total
BIKE
60 mins., Tempo
MS: 4 x 10 mins. below race pace 2 MR
RUN OFF THE BIKE
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
Brick: 1:50 total
BIKE
1:20 Aero race effort
MS: 3 x 8 mins. at race effort, 2 MR 30 mins. steady
RUN OFF THE BIKE
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 1min.
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: 2 x
(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) 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
Brick: 2 hrs. total
BIKE
1:30 Aero race effort
MS: 4 x 8 mins. at race effort, 2 MR
30 mins. steady
RUN OFF THE BIKE
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
Brick: 1:15 total
BIKE
60 mins., Tempo
MS: 3 x 10 mins. below race pace 2 MR
RUN OFF THE BIKE
15 mins. easy
Wednesday
SWIM
60 mins., Race pace
MS: 2 x (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
Brick: 2 hrs. total
BIKE
1:30 Aero race effort
MS: 4 x 8 mins. at race effort, 2 MR 30 mins. steady
RUN OFF THE BIKE
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
Brick: 1:30 total
BIKE
60 mins., Tempo
MS: 4 x 10 mins. below race pace 2 MR
RUN OFF THE BIKE
30 mins., Tempo
Repeat: 1min. fast 1min. walk 1min. easy
Wednesday
SWIM
60 mins., Race pace
MS: 3 x (3 x 200 at race intensity 15 SR) 800 pull
RUN
60 mins., Tempo
MS: 2 x (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
Brick: 2 hrs. total
BIKE
1:30 Aero race effort
MS: 5 x 8 mins. at race effort, 2 MR
30 mins. steady
RUN OFF THE BIKE:
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
Brick: 1:45 total
BIKE
1:15, Tempo
MS: 5 x 10 mins. below race pace 2 MR
RUN OFF THE BIKE
30 mins., Tempo
Repeat: 1min. fast 1min. walk 1min. easy
Wednesday
SWIM
60 mins., Race pace
MS: 3 x (3 x 200 at race intensity 15 SR) 800 pull
RUN
60 mins., Tempo
MS: 2 x
(3 mins. fast, 30 secs. walk, 90 secs. jog 2 mins. fast, 30 secs. walk, 90 secs. jog 1min. fast, 30 secs. walk, 90 sec. 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
Brick: 2:15 total
BIKE
1:45 Aero race effort
MS: 6 x 8 mins. at race effort, 2 MR 30 mins. steady
RUN OFF THE BIKE
2 x 15 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., FTPTest
Wednesday
SWIM
60 mins., Race pace
MS: 2 x (3 x 200 at race intensity 15 SR) 800 pull
RUN
60 mins., Tempo
MS: 2 x
(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
Brick: 2 hrs. total
BIKE
1:30 Aero race effort
MS: 4 x 8 mins. at race effort, 2 MR 30 mins. steady
RUN OFF THE BIKE
2 x 15 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, 30 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
Brick: 2:15 total
BIKE
1:45 Aero race effort
MS: 6 x 8 mins. at race effort, 2 MR 30 mins. steady
RUN OFF THE BIKE
2 x 15 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
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
REST DAY
Friday
Brick: 1:05 total
SWIM
15-20 mins.
BIKE
30 mins.
RUN OFF THE BIKE
15 mins. 3-4 short efforts on each
Saturday
RACE DAY
Sunday
CELEBRATE