If you’re an seasoned triathlete tackling a personal best, our comprehensive advanced Olympic triathlon training plan will get you to the start line fully prepared and ready to succeed.

In this post, we’ll guide you every step of the way. By the end of this article, you’ll have a greater understanding of what an Olympic-distance triathlon involves.

You’ll learn essentials for planning your workouts and getting as much as you can out of your training sessions.

You’ll get a handle on the gear you’ll need, plus tips for maintaining motivation, and handling rest days.

Let’s get started!

If you’re the kind of person who wants personalized guidance, you can sign up to train for free on the MOTTIV training app where we do all of the planning for you. All you have to do is show up willing to do the work every day, we take care of the rest.

What You'll Learn in This Article

• Overview of the advanced Olympic-distance training plan
• Explanation of this race format and average finish times
• Training requirements and understanding training zones
• Detailed breakdown of the phases of the training plan
• Weekly training schedule and specific workouts for swimming, biking, running, strength, and mobility
• Essential gear for beginners and experienced athletes alike
• Tips for staying motivated and managing recovery days
• Effective race preparation strategies

What You Need to Know Before Starting an Olympic Triathlon Training Plan

Preparing for an Olympic triathlon requires dedication. The race itself is a challenge that combines back to back swimming, cycling, and running. To complete an Olympic-distance race, you need to be strong in all three disciplines and able to maintain your stamina and focus over many hours of racing.

Note: Because of its short duration, this advanced training plan is intended for athletes who can already run continuously for 30-60mins, bike 60 minutes, and swim 400m non stop without difficulty. (If you want to develop a better baseline, check out our books and articles to get started!) We want you to stay injury-free, motivated, and help you peak at the right time.

What is an Olympic Triathlon?

Completing an Olympic is a reasonable goal for many triathletes. For many, it’s a step along the way towards an Ironman, or full-distance triathlon. For others, it’s a legit challenge in and of itself.

An Olympic triathlon is, you guessed it, the type of triathlon featured in the summer Olympics since its debut in 2000. It’s longer than a sprint and shorter than a half-Ironman. Sometimes called the “Standard” or “International” distance, it’s also the distance that’s used at the Olympics and in the World Triathlon Series.

Components of an Olympic triathlon (in this order):

• Swim: 1.5 km (.93 miles)
• Bike: 40 km (24.9 miles)
• Run: 10 km (6.2 miles)

Unlike sprint triathlons, an Olympic-distance requires sustained effort for multiple hours, and will test your pacing, nutrition, and hydration strategies. It demands physical endurance and mental resilience.

Here at MOTTIV, we are seasoned Olympic triathlon racers ourselves. We’ve learned from the best coaches in the sport, made countless mistakes, and celebrated dozens of finishes. We’re here to share our real-world knowledge with you!

What are the Average Finish Times for an Olympic Triathlon?

Finish times at this distance vary based on an athlete's experience, fitness level, and the specific course features. The following are the average finish times across Olympic-distance participants:

• Elite athletes: 1 hour and 50 minutes
• Amateur athletes: ~3 hours
• Age-group triathletes: 2 hours and 30 minutes or less is considered a good time
• Beginner triathletes: Aiming for around 3 hours is realistic

Remember, factors such as the course's elevation profile (hilly or flat), weather, and the athlete's strengths in swimming, biking, or running can significantly impact their final result.

Goals keep us motivated but we can’t control every variable on race day. No matter what happens, give it the best you can on the day.

What is the Time Commitment for Training?

Preparing for an Olympic tri requires you to balance three different disciplines plus strength training and recovery. The goal is not just to reach the finish line but to enjoy the experience and perform your best.

Average Training Time:

• Beginners: Start with 3-4 hours per week, gradually increasing to 7-8 hours.
• Intermediate: Aim for 5-7 hours per week, gradually increasing to 10-11 hours.
• Advanced: Begin with 8-10 hours per week, gradually increasing to 12-13 hours.

Use the calculator below to figure out exactly how many weeks you will need to train to realistically reach your goals based on your current level of fitness and the race you're looking to tackle.

Balancing Swim, Bike, and Run in Your Training Plan

One of the main challenges of Olympic-distance training is balancing the training required for three separate sports. A common training split might look like this:

• 2-3 swims per week
• 3-4 bike rides per week
• 3-4 runs per week

Adjust these based on your strengths and weaknesses. For example, many athletes spend more time on the bike since it’s the longest leg of the race.

If you’re looking for a personalized training plan that adapts to your level of fitness, schedule, and goals, sign up for the MOTTIV training app today, and start building toward your next triathlon goal!

Understanding Triathlon Training Zones

To get the most out of your workouts, you'll need to train in different heart rate or bike power zones depending on each session's unique purpose and goal. These zones help target specific adaptations such as endurance, speed, and recovery, and make you into a well-rounded athlete.

Training zones explained:

1. Zone 1 (Recovery): Low intensity, ideal for active recovery.
2. Zone 2 (Endurance): Steady pace, helps build an aerobic base.
3. Zone 3 (Tempo): Moderately challenging, improves aerobic capacity.
4. Zone 4 (Threshold): High-intensity effort near race pace builds stamina.
5. Zone 5 (VO2 Max): Maximal effort, improves speed and power.

Use the calculator below to get your own personal training zones.

What Gear Do You Need for an Olympic Triathlon?

Having the right gear is essential for a successful Olympic triathlon race. Each discipline requires specialized equipment that will make training safer and more comfortable, not to mention improve your performance.

Essential triathlon gear:

• Beginner triathlon gear (mandatory): Wetsuit (if water is cold), mirrored swim goggles, swim cap, any bike (bonus if you have clip-on aerobars), any helmet, running shoes, cycling top, and tri shorts.
• Nice upgrade triathlon gear (very helpful): road or triathlon bike, aero road helmet, bike computer, heart rate monitor, triathlon watch, triathlon suit.
• Advanced triathlon gear (the best of the best): triathlon (aka time trial) bike, bike power meter, race running shoes.

Here's an article that outlines everything you need for a triathlon.

The Mental Side of the Sport: How to Maintain Motivation

Staying motivated can be challenging, but breaking your training into smaller goals can help. Here's how to maintain your drive:

• Set mini-goals: Complete a 5k running race or a sprint triathlon as stepping stones. These serve as practice races for elements of racing such as improving your transitions and testing out new gear or nutrition strategies.
• Find a training group: Surround yourself with like-minded athletes. As Taren recalls: "It wasn’t until I started training with a regular group of athletes that I felt like I became an athlete myself; those friends pushed me, taught me, suffered with me, and we all became very close friends as a result. It’s the best part about our sport."
• Track your progress: Use a training app (like MOTTIV) to celebrate improvements with our strong community of fellow amateur athletes around the globe.

Managing Workouts and Rest Days

Balancing intense workouts with recovery is key to avoiding injury and burnout. Stick to a structured rest schedule and listen to your body. Our training plans will recommend you train hard for two weeks, then take a lower-volume “rest” week so you can be ready for the next level of training.

"Over my first few years in the sport I was on such a high that I found it difficult to truly rest. I got injured as a result. I plateaued for a few years until I learned that resting is more important than hard training. Do yourself a favor and learn how to recover well. It will help make you a better athlete." -Taren Gesell, MOTTIV’s founder and CEO.

The Three Phases of the Advanced Olympic Training Plan

Our advanced training plan is broken into three rough “macro” phases, each targeting different aspects of fitness and race preparation. These phases ensure that your body adapts progressively and you arrive at race day in peak condition.

Phase 1: Base Building (Weeks 1-4)

The base-building phase is all about laying the groundwork for your triathlon fitness. During this phase, the focus is on aerobic endurance, technique, and strength. Think of this phase as building the foundation for the dream house of your training.

Objectives:

• Build aerobic capacity through low-intensity workouts (Zone 2).
• Build top-end anaerobic speed with short, fast bursts in the swim and bike workouts.
• Improve swim, bike, and run form with drills and technique work.
• Strengthen your body and improve flexibility with strength and mobility workouts.

Sample weekly structure:

• Swim: 2-3 times per week, focusing on technique and endurance.
• Bike: 2-3 rides per week, working on aerobic endurance.
• Run: 2-3 runs per week, with an emphasis on easy-paced long runs.
• Bonus strength: 1 strength workout per week with an emphasis on stability and mobility

Phase 2: Peak Training and Race-Specific Workouts (Weeks 5-8)

After a short recovery, you’ll progress from this into the meat and potatoes of your Olympic-distance training. In this phase, workouts will be long, and you'll be practicing race-specific strategies.

Objectives:

• Complete race-specific workouts over increasingly longer distances.
• Focus on maintaining race pace, refining nutrition strategies, and transitioning smoothly between disciplines.
• Incorporate brick workouts to practice the bike-to-run transition.

Sample weekly structure:

• Swim: 3-4 longer sessions, maintaining endurance and speed.
• Bike: 2-3 long rides, with intervals at race pace.
• Run: 2-3 long runs, practicing pacing and hydration.
• BONUS Strength: 1 strength workout per week with an emphasis on mobility

Phase 3: Race Preparation (Weeks 9-12)

In this phase, we’ll slowly progress your long workouts to more closely resemble the distances you’ll cover in your race. You’ll learn how to dial in your race pace, develop a nutrition strategy, and work on transitions.

Objectives:

• Complete race-specific workouts, including open water swim training, and simulating Olympic-distance distances.
• Focus on dialing in race pace, refining nutrition strategies, and transitioning smoothly between disciplines.
• Complete Olympic-distance simulation training days using your race gear, such as your wetsuit and triathlon bike.

Sample weekly structure:

• Swim: 3-4 longer sessions, maintaining endurance and speed.
• Bike: 2-3 long rides, with intervals at race pace.
• Run: 2-3 long runs, practicing pacing and hydration.
• Bonus strength: 1 strength workout per week with an emphasis on mobility

How to Dial in Your Race Pace

In the final weeks before your race, you’ll see intervals prescribed as "at or above your target race pace." These will help you get a sense of what an achievable race pace is for you.

As a starting point, you can use the race pace calculator below to get some guidelines for your Olympic-distance race pace.

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Tapering for an Olympic Triathlon

As race day approaches, it's time to taper! In this phase, you’ll see reduced training volume to allow for recovery while helping you maintain fitness.

The tapering phase is critical for peak performance on race day. During the taper, you'll reduce your training volume while maintaining intensity, allowing your body to recover and build up energy stores.

Objectives:

• Start tapering 10 days to a week before your race. We’ve experimented with various tapers, and find this range works well. (Some athletes might find they need a longer taper if their plan hasn't included enough rest and recovery throughout. Though that’s never the case with MOTTIV training plans!)
• Take one full day off at the start of the taper
• Reduce weekly training volume by 30-50%
• Keep some intensity in your workouts (this will help maintain “freshness”)
• Prioritize rest, recovery, and mental preparation (after all, you’ll have more time on your hands!)

Swim, Bike, Run, Strength and Mobility Workout Details

Below are the types of workouts we prescribe in the MOTTIV app. How many of these workouts you do each week is based on your current level of fitness, how many hours you're able to train every week, and the level of performance you’re targeting.

Long Run (50 mins - 2:30 hrs): The most important run in a run training plan is the weekly Long Run that most runners do on the weekend when they have more time available. The Long Run is low intensity, building up gradually to 2:30 hours in an Olympic-distance program. This run will build endurance and teach your body to manage energy to complete the distance of your race. You can learn all about the Long Run, how to execute it well, and what to eat before and during, right here.

Interval Run (40 - 80 mins): The second most important run in a run training plan is a weekly interval run, which we call the Intense Run in our training plans. Most athletes do this run during the weekday. The interval run will build your top end speed and be based on your run pace determined in the calculator above. You can learn all about how to execute an interval run and what to eat before and during the workout to get the most out of it in this article.

Tempo Run (45 mins - 90 mins): The weekly tempo run (which we call the Steady Run) bridges the gap between the endurance you'll build in the long run and the speed you build in the interval run, it teaches you how to run fast without getting tired. Tempo runs have been proven to be a key component of a successful run training plan. You can learn all about tempo runs in this article.

Brick Run (15 - 50 mins): A Brick Run is a type of workout where you transition immediately from cycling to running. This helps condition your muscles to switch efficiently between the two activities, simulating the feeling and load you'll experience on race day. Starting with shorter runs “off the bike,” and gradually increasing the duration up to 50 minutes will teach your legs to perform well after cycling. You can learn all about the benefits of Brick Runs and how to implement them in your training here.

Main Bike (60 mins - 3:30 hrs): The Main Bike workout is designed to build up your cycling endurance with low-intensity rides. As race day approaches, these workouts will incorporate intervals at race pace to prepare you for the demands of the event. Starting from 60 minutes and extending up to 3 and a half hours, this workout is vital for improving your stamina. You can read about how to execute Main Bike workouts effectively in this article.

Interval Bike (50 - 60 mins): Interval Bike workouts are intense sessions focused on boosting your VO2 max and overall speed. These high-intensity intervals, lasting between 50 to 60 minutes, are designed to push you to your limits and significantly enhance your cycling performance. Learn more about the importance of Interval Bike workouts and how to incorporate them into your training here.

Steady Bike (55 - 90 mins): Steady Bike workouts are tempo efforts with lower cadence work to keep your heart rate low while still providing significant time under load. These sessions, ranging from 55 to 90 minutes, help build muscular endurance and teach your body to operate efficiently at a consistent pace. Check out our steady bike article here.

Recovery Bike (60 - 90 mins): Recovery Bike workouts are very easy rides at extremely low intensity. These sessions, lasting between 60 and 90 minutes, are designed to stimulate blood flow and enhance recovery without adding significant fatigue.

Main Swim (60 - 90 mins): The Main Swim is the key swim session of the week, focusing on building both endurance and speed. These swims, lasting from 60 to 90 minutes, are integral for improving your overall swimming performance. You can read more about the basics of triathlon swimming in this article here.

Steady Swim (45 – 60 mins): A Steady Swim is slightly shorter than the Main Swim and is designed to build speed combined with endurance. These swims, ranging from 30 to 60 minutes, offer a balanced approach to improving both your aerobic capacity and swim efficiency.

Technique Swim (30 – 60 mins): Technique Swims focus on improving your swim form through drills, shorter intervals, and the use of swim toys. These lower-intensity swims, lasting from 30 to 60 minutes, are essential for mastering good technique and preventing injuries.

Strength Workout (30 mins ): Cross-training with strength workouts is critical for athletes who don't want to finish their race simply and want to finish feeling strong. Strength training for runners has been proven to improve race performances, and athletes tend to feel much better physically. We believe so strongly in strength training that our app has 25 hours of guided strength workouts designed specifically for the needs and imbalances of endurance athletes. You can read all about strength training for runners here.

Mobility Workout (30 mins): Yoga for runners hasn't been shown to improve race day performance, but most athletes feel much better if they include some light stretching at least once per week. Our app has nearly 15 hours of guided mobility workouts that are based on Hatha and Yin yoga, which is slower and less intense than most yoga classes you'd do in a studio. You can read all about why we believe runners with more time available should include a mobility session in their training plan here.

Olympic Triathlon Training Schedule

Below is the advanced Olympic-distance training plan. Because we didn’t want to make it too long, it’s extremely basic. For a fully comprehensive and personalized plan with specifics on every moment of every workout, sign up to the MOTTIV training app and train for free.
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• Week 1: Introduction to Training (5:00-7:30hrs)
•   Monday: Main Swim (60min) 
•     Biggest, fastest swim of the week. Intervals of 100-400m/y
•   Tuesday: Intense Bike (35min) 
•     High-intensity interval ride
•   Tuesday: Strength Training 1 (30min) 
•     30 min tri-specific strength training
•   Wednesday: Intense Run (35min) 
•     Intervals of 30sec to 8min
•   Wednesday: Mobility Work (30min) 
•   Thursday: Steady Bike (30mins)
•     30 minutes progressive ride
•   Thursday: Strength 2 (30min) 
•     30 min tri-specific strength training 
•   Friday: Steady Swim (60mins)
•     60 minutes of swimming with a focus on technique
•   Friday: General Run (30mins)
•     Easy baseline running at Z2 heart rate
•   Saturday: Main Bike (240min)
•     Low-intensity ride, some race-pace intervals 
•   Sunday: Main Run (75-120min)
•     Longest run of the week; long, low intensity
• Week 2: Adapt to Baseline Training (5:00-7:30hrs)
•   Monday: Main Swim (60min) 
•     Biggest, fastest swim of the week. Intervals of 100-400m/y
•   Tuesday: Intense Bike (30min) 
•     High-intensity interval ride
•   Tuesday: Strength Training 1 (30min) 
•     30 min tri-specific strength training
•   Wednesday: Intense Run (35min) 
•     Intervals of 30sec to 8min
•   Wednesday: Mobility Work (30min) 
•   Thursday: Steady Bike (30mins)
•     30 minutes progressive ride
•   Thursday: Strength 2 (30min) 
•     30 min tri-specific strength training 
•   Friday: Steady Swim (60mins)
•     60 minutes of swimming with a focus on technique
•   Friday: General Run (30mins)
•     Easy baseline running at Z2 heart rate
•   Saturday: Main Bike (180-240min)
•     Low-intensity ride, some race-pace intervals 
•   Sunday: Main Run (75-120min)
•     Longest run of the week; long, low intensity
• Week 3: Recovery and FTP Testing (4:25-6:40hrs)
•    Monday: Main Swim (45min) 
•     Biggest, fastest swim of the week. Intervals of 100-400m/y
•   Tuesday: Intense Bike (30min) 
•     High-intensity interval ride
•   Tuesday: Strength Training 1 (30min) 
•     30 min tri-specific strength training
•   Wednesday: Intense Run (30min) 
•     Intervals of 30sec to 8min
•   Wednesday: Mobility Work (30min) 
•   Thursday: Steady Bike (30mins)
•     30 minutes progressive ride
•   Thursday: Strength 2 (30min) 
•     30 min tri-specific strength training 
•   Friday: Steady Swim (45mins)
•     60 minutes of swimming with a focus on technique
•   Friday: General Run (30mins)
•     Easy baseline running at Z2 heart rate
•   Saturday: FTP Test (60min)
•     FTP Ramp Test. We recommend using the Zwift Ramp Test but you can do this on your own manually. Enter that number into your training settings in the MOTTIV app. 
•   Sunday: Main Run (40min)
•     Longest run of the week; long, low intensity
• Week 4: Adapt to New Training Load (~4:00hrs)
•   Monday: Technique Swim (40mins)
•     Aerobic swim with a focus on drills.
•   Tuesday: Intense Bike (38min)
•     High-intensity interval ride
•   Tuesday: Brick Run (10mins)
•     Complete right after your bike ride
•   Wednesday: Main Swim (50min)
•     Biggest, fastest swim of the week. Intervals of 100-400m/y  
•   Wednesday: Intense Run (33mins)
•     Intervals in Zone 4.
•   Thursday: Steady Bike (35mins)
•     Ride with a focus on low cadence.
•   Thursday: Strength Training (30mins)
•     30 minutes of triathlon-specific strength training
•   Friday: Recovery Bike (30mins)
•     Easy ride to flush out the muscles.
•   Friday: Steady Swim (40mins)
•     Steady swimming with longer intervals (300-600m/y)
•   Saturday: Main Bike (55min)
•     Low-intensity ride, some race-pace intervals
•   Saturday: Main Brick Run (15mins)
•     Complete right after your main bike ride.
•   Sunday: Main Run (40min)
•     Longest run of the week; long, low intensity
• Week 5: Build Baseline Fitness (~5:00hrs)
•   Monday: Technique Swim (50mins)
•     Aerobic swim with a focus on drills
•   Tuesday: Intense Bike (56min)
•     High-intensity interval ride
•   Tuesday: Brick Run (15-30mins)
•     Perform either right after your bike (shorter) or later in the day (longer)
•   Wednesday: Main Swim (60min)
•     Biggest, fastest swim of the week. Intervals of 100-400m/y
•   Wednesday: Intense Run (55min)
•     Intervals of 30sec to 8min 
•   Thursday: Steady Bike (55mins)
•     Steady riding with some intervals at lower cadences
•   Thursday: Strength Training (30mins)
•     30 minutes of triathlon-specific strength training
•   Friday: Recovery Bike (45mins)
•     Easy spinning with a focus on recovery
•   Friday: Steady Swim (50mins)
•     Long interval sessions of 300-500m/y
•   Saturday: Main Bike (80min)
•     Low-intensity ride, some race-pace intervals
•   Saturday: Main Brick Run (30mins)
•     Perform this run right after your main bike ride
•   Sunday: Main Run (55min)
•     Longest run of the week; long, low intensity
• Week 6: Recovery and Run Testing (4:30hrs)
•   Monday: Technique Swim (40mins)
•     Aerobic swim with a focus on drills.
•   Tuesday: Intense Bike (38min)
•     High-intensity interval ride
•   Tuesday: Brick Run (10mins)
•     Complete right after your bike ride
•   Wednesday: Main Swim (50min)
•     Biggest, fastest swim of the week. Intervals of 100-400m/y  
•   Wednesday: Intense Run (30mins)
•     Intervals in Zone 4.
•   Thursday: Steady Bike (30mins)
•     Ride with a focus on low cadence.
•   Thursday: Strength Training (30mins)
•     30 minutes of triathlon-specific strength training
•   Friday: Recovery Bike (30mins)
•     Easy ride to flush out the muscles.
•   Friday: Steady Swim (40mins)
•     Steady swimming with longer intervals (300-600m/y)
•   Saturday: Main Bike (45min)
•     Low-intensity ride, some race-pace intervals
•   Saturday: Main Brick Run (10mins)
•     Complete right after your main bike ride
•   Sunday: Main Run (40min)
•     Longest run of the week; long, low intensity
• Week 7: Adapt to New Training Load (6:00-6:30hrs)
•   Monday: Technique Swim (50mins)
•     Aerobic swim with a focus on drills
•   Tuesday: Intense Bike (58min)
•     High-intensity interval ride
•   Tuesday: Brick Run (20mins)
•     Perform either right after your bike (shorter) or later in the day (longer)
•   Wednesday: Main Swim (60min)
•     Biggest, fastest swim of the week. Intervals of 100-400m/y
•   Wednesday: Intense Run (60min)
•     Intervals of 30sec to 8min 
•   Thursday: Steady Bike (60mins)
•     Steady riding with some intervals at lower cadences
•   Thursday: Strength Training (30mins)
•     30 minutes of triathlon-specific strength training
•   Friday: Recovery Bike (50mins)
•     Easy spinning with a focus on recovery
•   Friday: Steady Swim (50mins)
•     Long interval sessions of 300-500m/y
•   Saturday: Main Bike (95min)
•     Low-intensity ride, some race-pace intervals
•   Saturday: Main Brick Run (30mins)
•     Perform this run right after your main bike ride
•   Sunday: Main Run (70min)
•     One hour of steady running in Zone 2
• Week 8: Build Race-Specific Fitness (7:30hrs)
•   Monday: Technique Swim (60mins)
•     Aerobic swim with a focus on drills
•   Tuesday: Intense Bike (60min)
•     High-intensity interval ride
•   Tuesday: Brick Run (30mins)
•     Perform right after your bike ride
•   Wednesday: Main Swim (60min)
•     Biggest, fastest swim of the week. Intervals of 200-400m/y
•   Wednesday: Intense Run (55min)
•     Intervals of 30sec to 8min 
•   Thursday: Steady Bike (60mins)
•     Tempo efforts w/ lower cadence work; low HR + building muscular endurance
•   Thursday: Strength Training (30mins)
•     30 minutes of triathlon-specific strength training
•   Friday: Recovery Bike (60mins)
•     Easy spinning with a focus on recovery
•   Friday: Steady Swim (55mins)
•     Long interval sessions of 300-500m/y
•   Saturday: Main Bike (135min)
•     Low-intensity ride, some race-pace intervals
•   Saturday: Main Brick Run (30mins)
•     Perform this run right after your main bike ride
•   Sunday: Main Run (90min)
•     One hour of steady running in Zone 2 with some race-paced short intervals
• Week 9: Recovery Week (4:00-5:00hrs)
•   Monday: Technique Swim (45mins)
•     Aerobic swim with a focus on drills
•   Tuesday: Intense Bike (49min)
•     High-intensity interval ride
•   Tuesday: Brick Run (10mins)
•     Perform right after your bike ride
•   Wednesday: Main Swim (45min)
•     Biggest, fastest swim of the week. Intervals of 100-400m/y
•   Wednesday: Intense Run (40min)
•     Intervals of 30sec to 8min 
•   Thursday: Steady Bike (39mins)
•     Steady riding with some intervals at lower cadences
•   Thursday: Strength Training (30mins)
•     30 minutes of triathlon-specific strength training
•   Friday: Recovery Bike (35mins)
•     Easy spinning with a focus on recovery
•   Friday: Steady Swim (45mins)
•     Long interval sessions of 300-500m/y
•   Saturday: Main Bike (70min)
•     Steady riding in Zone 2, try getting in your aerobars for some short intervals
•   Saturday: Main Brick Run (20mins)
•     Perform this run right after your main bike ride
•   Sunday: Main Run (50min)
•     One hour of steady running in Zone 2
• Week 10: Adapt to Peak Olympic Training Load (7:30hrs)
•   Monday: Technique Swim (60mins)
•     Aerobic swim with a focus on drills
•   Tuesday: Intense Bike (60min)
•     High-intensity interval ride
•   Tuesday: Brick Run (30mins)
•     Perform right after your bike ride
•   Wednesday: Main Swim (60min)
•     Biggest, fastest swim of the week. Intervals of 200-400m/y
•   Wednesday: Intense Run (55min)
•     Intervals of 30sec to 8min 
•   Thursday: Steady Bike (60mins)
•     Tempo efforts w/ lower cadence work; low HR + building muscular endurance
•   Thursday: Strength Training (30mins)
•     30 minutes of triathlon-specific strength training
•   Friday: Recovery Bike (60mins)
•     Easy spinning with a focus on recovery
•   Friday: Steady Swim (55mins)
•     Long interval sessions of 300-500m/y
•   Saturday: Main Bike (135min)
•     Low-intensity ride, some race-pace intervals
•   Saturday: Main Brick Run (30mins)
•     Perform this run right after your main bike ride
•   Sunday: Main Run (90min)
•     One hour of steady running in Zone 2 with some race-paced short intervals
• Week 11: Peak Olympic Training (8:00-8:30hrs)
•   Monday: Technique Swim (60mins)
•     Aerobic swim with a focus on drills
•   Tuesday: Intense Bike (60min)
•     High-intensity interval ride
•   Tuesday: Brick Run (30mins)
•     Perform right after your bike ride
•   Wednesday: Main Swim (60min)
•     Biggest, fastest swim of the week. Intervals of 200-400m/y
•   Wednesday: Intense Run (55min)
•     Intervals of 30sec to 8min 
•   Thursday: Steady Bike (60mins)
•     Tempo efforts w/ lower cadence work; low HR + building muscular endurance
•   Thursday: Strength Training (30mins)
•     30 minutes of triathlon-specific strength training
•   Friday: Recovery Bike (60mins)
•     Easy spinning with a focus on recovery
•   Friday: Steady Swim (55mins)
•     Long interval sessions of 300-500m/y
•   Saturday: Main Bike (135min)
•     Low-intensity ride, some race-pace intervals
•   Saturday: Main Brick Run (30mins)
•     Perform this run right after your main bike ride
•   Sunday: Main Run (90min)
•     One hour of steady running in Zone 2 with some race-paced short intervals
• Week 12: Taper and Race Week (1:30-2:00hrs + race time)
•   Monday: Rest Day
•     Take it easy and rest up for the effort to come. Do some foam rolling or trigger point therapy to work out any niggles you have to kick off the taper.
•   Tuesday: Bike Primer (30 mins)
•     Easy effort except for a few race priming efforts
•    Tuesday: Run Primer (10 mins) 
•     Repeat x3: 3 min @ target race effort  Take whatever rest you need btwn efforts to feel totally recovered
•   Wednesday: Swim Primer (10 min)
•     Easy, light swim to keep the joints loose
•   Thursday: Run Primer (10 mins)
•     Easy jog except for a few race pace bursts
•   Friday: Rest Day
•   Saturday: Bike Primer. (20 min)
•     Just ride easy to make sure your bike is running 100% smoothly 
•   Sunday: Race Day!!
•     Enjoy the race and know that you’ve got the strength to reach the finish line!

Feel free to get started with the basic training plan outlined above. But, if you want a personalized program designed for your abilities, goals, and schedule, with comprehensive details for every part of every single workout — check out the MOTTIV training app, built on the training philosophies of coaches who know exactly what it takes for amateur triathletes to reach their race goals.

FAQ: Olympic Triathlon Training

Q: Who is this plan designed for?

A: Our Free Advanced Olympice Triathlon Training Plan is designed for athletes at more advanced levels of the sport. This plan will help you hone your skills and build endurance and strength.

Q: What kind of strength work is included in the training plan?

A: The training plan includes strength training and mobility exercises that focus on key muscle groups used in triathlons, helping to prevent injuries and improve overall performance.

Q: How can I manage my training during hot weather?

A: During hot summer months, it's important to push your training times into the cooler parts of the day, stay hydrated, and consume electrolytes. Remember, your training paces will be slower in hot weather.

Q: Can this training plan help me achieve a good time in my Olympic-distance race?

A: Yes, by following the structured workouts and pacing strategies outlined in the plan, you'll improve your speed and endurance, which can lead to achieving a good time in your next race.

Q: What are some common challenges that athletes might face in this plan?

A: Common challenges include managing fatigue, building up to longer distances, and potential knee issues. The biggest keys to preventing overtraining are to make sure you get 7.5 or more hours of sleep per night and dial back your training if you start feeling a lack of motivation.

Q: Will following this training plan help me become a better multisport athlete?

A: Absolutely! By following the training plan, you'll develop skills and endurance in swimming, cycling, and running, making you a more well-rounded multi-sport athlete.

Build a Solid Foundation with an Olympic-Distance Triathlon

Training for an Olympic-distance triathlon is a transformative journey that will challenge you physically and mentally. "When I crossed the finish line of my first Olympic triathlon, I felt like a rock star. I blew my expectations out of the water and felt like I had become a true 'athlete,'" Jen recalls. With this advanced training plan you’ll build the necessary endurance, strength, and mental resilience you need to succeed.

Stick to the plan, stay motivated, and don't hesitate to adapt as needed.

Ready to begin? Sign up for your free personalized MOTTIV Olympic Triathlon Training Plan today and begin the journey to your first finish line. Once you’ve achieved your goal, take advantage of the fitness you've built and try to go faster with a more advanced training plan.

The world of triathlon is waiting for you! We can't wait to see what you accomplish.