Triathlon Olympic

Week 1 Swim Bike Run Other
Mon 30-40min Easy
Tues 40min turbo 6x2min Int 15 min transition easy Weights
Wed 20-30min key swim (1500m) Abs & Stretching
Thurs 40min key run Weights
Fri 30min 1200m
Sat 75-90min Long
Sun 50-60min Long
Week 2 Swim Bike Run Other
Mon 30min 1500m Abs & Stretching
Tues 50min turbo 6x2min Int 15 min transition easy Weights
Wed 40min key swim (2000m) 45-60 min easy
Thurs 50min key run Weights
Fri Day off Day off Day off Day off
Sat 90 min long 15 min transition easy Abs & Stretching
Sun 20min Easy (1000m) 60-70min Long
Week 3 Swim Bike Run Other
Mon 45min 2000m
Tues 60min turbo 4/3/2min Int 20 min transition easy Weights
Wed 45min key swim (2000m) 60 min easy Abs & Stretching
Thurs 60min key run Weights
Fri Day off Day off Day off Day off
Sat 85-105 min long 20 min transition easy
Sun 70-80min Long Abs & Stretching
Week 4 Swim Bike Run Other
Mon 30min 1500m
Tues 45min turbo Weights
Wed 45min key swim (2000m) Abs & Stretching
Thurs 45min run Weights
Fri Day off Day off Day off Day off
Sat 75min long 15min transition run
Sun 60min long Abs & Stretching
Week 5 Swim Bike Run Other
Mon 45min 2000m
Tues 60min turbo 5 min Int 20-25 min transition Weights
Wed 60min key swim (2500m) 60-70 min spin Abs & Stretching
Thurs 60min key run Weights
Fri Day off Day off Day off Day off
Sat 90-120 min long 20 min transition
Sun optional 20 min swim 75-90min Long Abs & Stretching
Week 6 Swim Bike Run Other
Mon Day off Day off Day off Day off
Tues 60min turbo 2/3/2 min Int 30 min transition Weights
Wed 60min key swim (2500m) Abs & Stretching
Thurs 60min key run Weights
Fri 30min Easy (1000-1500m) 60-75min Spin
Sat 90-120 min long 20 min transition
Sun 20 min Easy 75-90min Long Abs & Stretching
Week 7 Swim Bike Run Other
Mon 60-75min Spin
Tues 45 min (1500-2000m) 50min key run Weights
Wed Day Off Day Off Day off Day off
Thurs 60min Turbo 10/2 min Int Abs & Stretching
Fri 60min Key Swim (2000-2500m)
Sat 75-90min Long (Hard) 20min Transition Run
Sun 60-70min Long (Hard)
Week 8 Swim Bike Run Other
Mon 45min (1500-2000m) 60-75min Spin
Tues 40min key run
Wed 40min Turbo 1min High RPMs Light Stretching
Thurs 30min (1000-1200m) 30 min Easy
Fri Day Off Day Off Day Off Day Off
Sat 10-15min Loosen Up 20-30min Spin 15-20min Easy
Sun 1.5km 40km 10km Practice Race Day