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 2, Day 1


Workout Description: Strength and Swim
Strength: push ups
Duration (P): 0:15:00
Swim: mixed pace
Duration (P): 0:35:00
Distance (P): 1650 yards
Strength workout:
3 rounds:
  • Pushups with feet up on a bench, to failure
  • 60 seconds rest
Swim workout:
Warm up:
  • 100 easy swim
  • 50 easy kick
  • 100 moderate swim
  • 50 moderate kick
  • 100 swim, building speed throughout
  • 50 kick, building speed throughout
Main set:
  • 300 constant, moderate pace
  • Rest 1 minute.
  • 3 x 100 (20”), increasing pace each set
  • 200 constant, moderate pace
  • Rest 1 minute.
  • 2 x 100 (20”), increasing pace each set
Cool down:
200 easy swim
Workout total: 1650