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triathlonbeginner
Olympic Triathlon (1.5 km / 40 km / 10 km)
Olympic-distance build: longer aerobic base, CSS and open-water skills, sweet-spot → threshold bike work, 10K-pace running and race-specific bricks, then a taper.
- Length
- 16 weeks
- Weekly load
- up to ~8.0 h/wk at peak
- Peak week
- 8 h
Who it's for
Can swim 200-400 m freestyle (rests OK), ride 60 min, run/walk 30 min. First or second triathlon.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Rest | — | rest |
| Tue | CSS Test | 21 | hard |
| Wed | Easy Run | 30 | easy |
| Strength (tri) | 30 | easy | |
| Endurance Ride | 50 | easy | |
| Thu | Run Time Trial (20 min) | 45 | hard |
| Technique + Aerobic Swim | 43 | easy | |
| Fri | Rest | — | rest |
| Sat | Long Ride | 75 | easy |
| Brick Run (off the bike)Brick | 10 | easy | |
| Sun | Long Run | 40 | easy |