An 8-Week Advanced Olympic Triathlon Training Plan For Your Fastest Race Yet – Triathlete
You have a few years of triathlon under your belt and are looking to go from finisher to faster. We have a training plan for you!
This 8 week Olympic triathlon training plan is designed as a complete program and includes strength training built into the plan. This plan should not exhibit a massive increase in your typical training volume. If that sounds like a big leap, stick to our 8-week Olympic Distance Development Plan for now before progressing.
Both plans use effort ratings based on perceived effort or your feeling of effort. As you progress, you can fine-tune this effort with heart rate zones, pace, or power.
In addition to a training key for training plans, generic warm-ups for each sport are listed in the box below. If you are looking for training plans for other distances, be sure to check out the PDF plans of our triathlete members and our 10-week interactive 70.3 training.
RELATED: Triathlete’s Guide to Fueling Up Running for Every Distance
8 Week Olympic Triathlon Training Plan
Warm-ups
| TO SWIM | BICYCLE | CLASSES |
| 400-600 easy swim with snorkel, buoy, ankle strap | 15-20 mins. easy spin | 10 minutes. to jog |
| 8×25 as:
2x [4 x 25 progress effort 70%, 80%, 90%, 95%] |
4 x 60 sec. RPM and build effort every 20 sec., 60 sec. easy rotation between |
Key
| General | To swim | Bike | To run |
| UT: Warm up | KS: bath key | KB: Bike key | KR: Key execution |
| PS: Preset | SS: Swimming support | SB: support bike | RS: support race |
| MRS: Main set | BR: brick course |
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Week 1: introductory week
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| STRENGTH: Basic + activation work | KS: 2 times :
6 x 100 easy, 10 sec. rest. 2 x 100 fast, 25 sec. rest. 50 easy and smooth |
KB: 3x
90s. like: 15 sec. maximum effort sprint in 75 sec. best sustainable rhythm, with 4 min. easy recovery between rounds |
SS: Technical swimming:
3 x (12 x 25 fast, 400 smooth) with snorkel, buoy, band |
STRENGTH: Basic + activation work | KB: Walk ~ 2 hours including
SM: 2 x 15 mins. like 10 mins. strong but smooth, 5 min. hard effort. 5 minutes. easy 95 rpm rotation between turns |
KS: 8 x 100 swim like:
2 @ 75%, 85%, 90%, 95% effort with 20-40 sec. rest |
| KR: 40 mins. smooth, include some pickups like:
20-40-60-40-20 sec. with 60 sec. easy jogging recovery |
BR: 20 mins. OTB easy jog | KR: 60 mins. smooth running, working in some hills |
Week 2: Build
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| STRENGTH: Maximum strength | KS: 2 x 100 heddles with paddles over 30 sec. rest, 10 x 25 @ 90% with ~5-7 sec. rest | KB: 6 x 4 mins. hard effort.
Change pace every two reps. 4 mins. easy recovery between each |
SS: Bath building ladder.
50, 100, 150, 200, 250 and back down. Increase the effort on the back half. |
STRENGTH: Maximum strength | KB: Walk from 1h30 to 2h including:
15 minutes. high endurance pace ~ 65-75 RPM, 8 mins. lighter endurance at RPM choice, 4 mins. build at the pace of the race. Easy spin 5 min. then repeat. |
KS: 12 x 100 swim like
3 @ 75%, 80%, 85%, 90%, 95% effort with 20-40 sec. rest. |
| RS: Light resilience run, 60 min. | KR: 10 minutes. easy aerobic effort, 5 min. regular operation, 5 min. fast | BR: 20 mins. OTB easy jog | KR: 60 mins. smooth running, working in some hills |
Week 3: Build
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| STRENGTH: Maximum strength | KS: 2x
4 x 100 fast, best effort possible, 10 seconds rest. 400 smooth pull between turns |
KB: 3x
5 x 1 min. hard at high revs. 1 min easy spin. 5 minutes. fluid effort between rounds |
SS: 8 x 200 m swimming, gentle effort, 30-40 sec. rest.
8 x 50 including 25 fast/25 easy on short rest |
SB: Easy bike, 90 min. | KB: Ride for up to 2.5 hours including
2 x 5 mins. build at 80% effort, 4 mins. @ 85-90% effort, 1 minute. best effort then 20 min. increase the effort by 10 min. to finish at goal-rush pace for the final 10 minutes. all @ RPM choice. |
KS: 2×200 @ 75%, 8×25 fast.
Finish with: 2 x 100 fast over 1 min. rest |
| RS: Light resilience run, 60 min. | KR: 2x6x60 sec. difficult uphill run, easy jog in 8-10 min. strong flat run | BR: 20 mins. easy OTB | BR: 30 minutes. easy OTB | KR: 70-80 mins. race including 2 x 5 min. @ race pace with 3 min. easy walk/jog between |
Week 4: Transition week
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| STRENGTH: Basic work + activation | KS: 2 x 500 with buoy @ 75%, 30 sec. rest
2 x 300 with buoy at 80% effort, 30 sec. rest 2 x 100m swim at 90%, 45 sec. rest |
KB: 60-80 mins. hiking on light hills, including 8 to 12 rounds of:
3 mins. easy driving @ RPM choice, 2 min. intense effort at |
SS: Swim ladder construction:
50, 100, 150, 200, 250, 300 and back down. Increase the effort on the back half |
SB: Easy bike, 90 min. | KB: 2-2.5 hour lighter ride including
2-3 times 5 minutes. smooth ride over 100 rpm 5 minutes. louder @ RPM choice |
KS: 12 x 100 swim like
6 @ 80%, then 3 @ 90%, 3 @ 95% effort, with 20-40 sec. rest |
| KR: 30-60 mins. recovery run | KR: Trail running low stress up to 60-70 min. |
Week 5: Race simulation
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| STRENGTH: Maximum strength | KS: 2x
300 with paddles, 30 sec. rest 20 x 25 at 90%, ~5-7 sec. rest |
10 minutes. fast
KB: 3 x 2 mins. like: 20 sec. maximal effort, 1 minute. 40 sec. @ best sustained rhythm, 4 mins. recovery between efforts |
SS: Swimming technique: 2 x (12 x 25 fast, 2 x 400) with snorkel, buoy, tape | STRENGTH: Maximum strength | KB: Walk ~2 hours including:
20 mins. @ high endurance pace @ ~65-75 RPM, 10 minutes. lighter effort @ RPM choice, 8 mins. build to the rhythm of the race, easy spin 5 min. then repeat |
KS: 200 to 75%
4 x 25 max effort over 20 sec. rest. 200 @ 80-85% 4 x 50 fast over 30 sec. rest. 200 @ 85-90% 8 x 25 max effort on 20 sec rest. 200 to 95% 4 x 100 fast over 1 min. rest |
| KR: 15 minutes. easy aerobics,
10 minutes. constant, 10 minutes. fast |
BR: 3-4 x 1K @ running pace, 2 min. easy between | KR: 60 mins. gentle endurance running, including
4 x 5 mins. @ race pace with 3 min. easy walk/jog between |
Week 6: Sharpening
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| STRENGTH: Maximum strength | KS: 300 with paddles + buoy @ 70%,
4 x 100 stable with buoy @ 70% with 20 sec. rest, 300 with paddles + buoy @ 70%, 8 x 50 strong @ 85% with 10 sec. rest, 300 with paddles + buoy @ 70%, 10 x 25 to 90% with 15 sec. rest |
KB: 3-4 times
5 minutes. @ racing pace with a cadence of less than 70 RPM, 4 mins. recovery between |
SS: 3 x (8 x 50 fast, 400 smooth) | STRENGTH: Maximum strength | KB: ~2 hrs. ride including
SM: 2 x 15 mins. construction efforts as 10 minutes. below race pace, 5 min. @ running pace, 5 minutes. recovery between rounds |
KS: 2x
4 x 50 fast over 20 sec. rest, 2 x 100 to 85% over 20 sec. rest. 200 to 90-95%, hold pace from 100s, 50 easy |
| RS: Light resilience run, 60 min.
Finish with 5-10 min. exercises to prepare for tomorrow |
KR: 4 x 60 sec. high rate microphones over 60 sec. rest
2 x 6 mins. building 2 min. at a brisk pace, 3 min. easy race between |
BR: brick fartlek
1-2-3-2-1 mins. @ running pace with equal time recovery jogging between |
BR: 30 minutes. great posture and technique. Low stress and conversational | KR: Easy run for 50-60 min. |
Week 7: Preparation for the race
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| STRENGTH: Basic work + activation | KS: 2x
300 smooth with paddles over 30 sec. rest, 40×25 @ 90% over ~5-7s. rest |
KB: 2x
2 min. strong @ 95 RPM, 4 mins. RPM choice, 90s. strong @ 95 RPM, 3 mins. RPM choice, 1 minute. hard at 95 rpm, 2 min. RPM choice, 45 sec. hard at 95 rpm, 1 minute. RPM choice, 30 sec. Sprint at 95 rpm |
SS 3 x (8 x 50 fast, 400 smooth) | SB: Easy spin, 50-60 min. | KB: ~2 hrs. ride including
3 x 5 mins. strong reinforcement 1-3 with #3 as best effort, 4 min. turn between, then 10 min. go from intense effort to racing pace |
KS: 6 x 100 build effort every 2 intervals (70%/80%/90%) over 20 sec. rest.
14 x 25 all fast over 20 sec. rest. 6 x 50 build efforts every 2 intervals (70%/80%/90%) 14 x 25 all fast over 20 sec. rest |
| RS: Easy 30-40 mins. run, finish with 5-10 min. exercises to prepare for tomorrow | KR: Sharpening cycle:
6 x 400m (or ~90 sec.) @ race pace in 8 min. at/just above running pace |
BR: 10 minutes. easy | BR: 2 x 4 mins. @ race pace, 4 min. easy between | KR: 4 x 30 sec. strides in 40-50 min. easy aerobic effort |
Week 8: Race Week
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| SB: Easy spin, 45-60 min. | KS: 200 with snorkel + buoy, 12 x 25 swimming in 3 x progressive effort 1-4 (easy to fast) over 10 sec. rest
MS: 8 x 100 as2 at 70%, 2 at 80%, 2 at 85%, 2 at 90%, 30 sec. rest between |
KB: PS: 2 x 3 mins. aerobic, 2 min. strong @ cadence SM: 3 x 4 mins. progress the effort at each interval as:
#1. Build at 80%; #2. Build at 85%; #3. Build the best 2 min. easy spin between each then in 5 min. race pace (touch, no data) |
SS: Longer progressive build effort swim. 45 mins. | SB: Easy bike tour, 45-50 min. | OPEN WATER PREPARATION SWIMMING: Warm up for 10-15 min. then
2-3x 30 strokes stroke effort, 30 strokes smooth, 20 strokes stroke effort, 30 strokes smooth, 10 strokes above stroke effort, 30 strokes smooth |
RACE DAY!
Trust your preparation, be patient and have fun! |
| KR: 4 x 4 mins. race-paced building, 1 min. easy between
6 x 30 sec. microphones, 30 sec. easy |
BR: 15-20 mins. easy jog | BIKE PREPARATION: Walk ~20-45 min., includes 4 x 3 min. built, spinning up to a rapid cadence.
Easy spin 2 min. between efforts |
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