8 Week Olympic Triathlon Training Plan

Looking to train for your first Olympic Triathlon without a lot of time? You’ve come to the right place! In this article, we will dive into an 8 Week Olympic Triathlon Training Plan. 8 weeks is on the shorter side for a training plan, but is feasible if you have experience with 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 the 8 Week Olympic Triathlon Training Plan

• Tempo run: This is a faster-paced workout. It is also known as a lactate-threshold run. Tempo pace usually “comfortably hard.” Tempo running improves our metabolic fitness.
• High intensity cycling: High intensity means you’re working at 80-90% of your maximum heart rate. These workouts are structured as interval workouts. You will go all out for a short period followed by rest.
• Long ride: This should be done at a steady, easy, pace in Zone 2. The long run will increase your endurance.
• Steady swim: This workout should be at a slightly higher heart rate than the long run. Aim for a constant pace throughout the swim. This should be at a moderate pace – not too easy, but not pushing too hard.
• Intervals: These are short, intense efforts followed by an equal recovery time. For example, after a warmup, run two minutes at a hard effort, followed by two to three minutes of easy jogging or walking to catch your breath.

8 Week Olympic Triathlon Training Plan

Base Training

Week 1-2 Goals

• Week 1: Establish endurance and strength. This week establishes the base for your training, focusing on developing both strength and endurance. Start with manageable volumes, aiming to gradually build your aerobic fitness.
• Week 2: Increase volume and introduce intensity. This week continues base training but with an increased volume and the introduction of high-intensity interval workouts in cycling. The aim is to start conditioning your body for the harder work ahead.

Build Phase

Week 3-4 Goals

• Week 3: Focus on tempo and interval work. The focus now shifts to tempo and interval workouts, marking the start of the build phase. This week seeks to improve your lactate threshold and VO2 max, key performance indicators in triathlon.
• Week 4: Continue building intensity. This week continues the build phase with an increased intensity in swim and run sessions. The goal is to make your body more efficient and capable of handling increased workloads at higher intensities.

Peak Phase

Week 5-6 Goals

• Week 5: Increase volume and maintain intensity. Volume increases significantly this week, especially in cycling, while maintaining the same level of intensity. This week is designed to push your boundaries and increase your stamina, getting you prepared for the later stages of the race.
• Week 6: Prepare body for race intensity. The focus shifts to race intensity, preparing your body for the exact demands of race day. The workout volumes are slightly decreased, but the intensity of workouts remains high with the introduction of longer high-intensity intervals.

Taper & Race Day

Week 7-8 Goals

• Week 7: Final push before tapering. This week represents the final push before tapering begins, with high-intensity interval and tempo workouts, and the highest volume of training so far. The goal here is to reach peak fitness and to push the body’s limits before entering the recovery phase.
• Week 8: The final week before race day is a taper week where training volume is significantly reduced to allow the body to rest and recover. The aim is to arrive at the race well-rested, fully recovered, and ready to perform at your best.

Consistency and Patience is Key

Embarking on an 8 Week Olympic 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.