Completing a triathlon takes strength, speed, endurance, and flexibility. Triathlon training is balanced, whole-body training. In other sports you may wind up building strength in some areas, while accruing weaknesses in others. Triathletes get body benefits from running, cycling, and swimming, and as a result are lean and fit from head to toe.


After the sprint-distance triathlon, many athletes have their sights set on an Olympic distance event. If that's your goal, then this comprehensive program is for you.

This Olympic distance triathlon plan starts with an assessment week to dial in your swim, bike, and run training parameters. You begin by building a solid base and move gradually into tempo and speed work. The program culminates with a peak week. As always, the key to success is your commitment to consistency.
Stay focused! Be healthy, train smart, and have fun.


Week 4, Day 4


Breaking Muscle Shop

Workout description: Swim, sprint 1900 yards

Duration: 0:40:00

Distance: 1900 yards


Warm up:

All easy

  • 100 yards swimming
  • 100 yards kicking
  • 100 yards pulling
  • 100 yards swimming


Main set:

3 rounds

  • 100 yards moderate swimming
  • 1 minute rest


4 rounds

  • 25 yards kicking building speed
  • 25 yards fast kicking
  • 25 yards easy kicking


Cool down:

300 yards easy swimming