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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(Photo: Getty Images)

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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