Looking to start training for your first Olympic Triathlon but not sure where to start? You’ve come to the right place! In this article, we will dive into a 16 Week Triathlon Training Plan designed for intermediate-level triathletes competing in an Olympic Triathlon. If you’re new to triathlon or have fitness concerns, consider consulting a coach or a fitness professional.
If you are training for a triathlon longer than the Olympic distance, take a look at my article on how to crush your first long distance triathlon.
Understanding Your 16-Week Olympic Plan
This roadmap is divided into four phases: the base phase, build phase, peak phase, and taper phase. Each segment focuses on different aspects of your fitness journey, gradually preparing your body and mind for race day.
Base Phase
For our 16-week plan, the first 4-5 weeks constitute the base phase. During this time, your objective is to build your aerobic endurance, strength, and technique. The foundational period is about clocking miles at a comfortable pace.
The focus is not speed or intensity. Patience is the key during the build phase, as you lay the groundwork for success on race day.
Build Phase
Transitioning from the base phase, we enter the build phase, where things start to get serious. Build phases typically span 6-10 weeks in standard training plans. The build phase focuses on high-intensity workouts and improving race-specific fitness.
The build phase will push your limits further. During this phase you will acclimate to the effort levels required for the triathlon, and get comfortable with being uncomfortable.
Peak Phase
Next up, weeks 11-13 is your peak phase. This is when you will be executing your longest and hardest workouts. The focus in the peak phase is maximizing your aerobic capacity to prepare for race day speeds.
Taper Phase
The last three weeks leading up to the race is your taper phase. During the peak phase, the goal is to lighten up on the volume. It’s important to scale down volume before race day in order to let your body recover. Your work is largely done, and it’s time to let your body absorb all the training. Tapering will ensure you arrive at the starting line feeling fresh and ready to go.
16 Week Triathlon Training Plan for an Olympic Distance Race
| Week | Swim | Bike | Run | Strength Training | Weekly Volume | Notes |
|---|---|---|---|---|---|---|
| 1-2 | 2x/week: 30 mins (1 km) | 2x/week: 60 mins (20 km) | 2x/week: 30 mins (5 km) | 1x/week: 45 mins | 3.5 hours | Focus on technique, endurance, and strength |
| 3-5 | 2x/week: 45 mins (1.5 km) | 2x/week: 75 mins (30 km) | 2x/week: 45 mins (7 km) | 1x/week: 45 mins | 5 hours | Increase distance slightly while maintaining focus on technique |
| 6-7 | 3x/week: 45 mins (1.5 km) | 3x/week: 90 mins (35 km) | 3x/week: 60 mins (10 km) | 1x/week: 45 mins | 9 hours | Begin speedwork and hill training for bike and run |
| 8-10 | 3x/week: 60 mins (2 km) | 3x/week: 105 mins (40 km) | 3x/week: 75 mins (12 km) | 1x/week: 45 mins | 12 hours | Increase distance and speed work; introduce brick workouts |
| 11-12 | 3x/week: 60 mins (2 km) | 3x/week: 120 mins (45 km) | 3x/week: 90 mins (15 km) | 1x/week: 45 mins | 14 hours | Maximum volume and intensity |
| 13 | 3x/week: 60 mins (2 km) | 3x/week: 120 mins (45 km) | 3x/week: 90 mins (15 km) | 1x/week: 45 mins | 14 hours | Maintain volume; focus on race-pace efforts |
| 14 | 2x/week: 45 mins (1.5 km) | 2x/week: 90 mins (35 km) | 2x/week: 60 mins (10 km) | 1x/week: 45 mins | 7 hours | Begin taper, reduce volume but maintain intensity |
| 15 | 2x/week: 30 mins (1 km) | 2x/week: 60 mins (20 km) | 2x/week: 30 mins (5 km) | None | 3.5 hours | Taper continues; reduce volume significantly |
| 16 | 1x/week: 15 mins (500 m) | 1x/week: 30 mins (10 km) | 1x/week: 15 mins (2.5 km) | None | 1 hour | Race week |
Consistency and Patience is Key
Embarking on a 16-week triathlon training plan is a significant commitment, but the rewards are worth every drop of sweat. Remember to remain patient, listen to your body, and stay consistent. Each day, week, and phase of training is a stepping stone towards your ultimate goal. Embrace the process, and before you know it, you’ll be on your way to crossing the finish line.
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