Olympic Distance Triathlon Program - TransitionTimes.com
After a base building period of 6-8 weeks
Week 1
Monday OFF
Tuesday Swim 5 – 10 x 100, 15 seconds rest, alternate easy/fast
Run (Track): 4 X 200’s FA2
Wednesday Brick Workout: Bike: 45 minutes EA – FA1 / Run: 30 minutes EA
Strength Training
Thursday Bike: 50 minutes at FA2
Friday Swim: 4 x 200, 20 seconds rest, negative split each 200
Strength Training
Saturday Swim: 10 x 50, 15 seconds rest, alternate easy/fast
Bike: 60 minutes EA – FA1, technique
Sunday Run: 50 minutes EA, technique drills in middle of session
Week 2 Build 2A
Monday OFF
Tuesday Swim: 5 – 10 x 100, 15 seconds rest, alternate easy/fast
Run (Hills): 4 x Hill
Wednesday Brick Workout: Bike: 45 minutes EA – FA1 / Run: 35 minutes EA
Strength Training
Thursday Bike: 55 minutes at FA2
Friday Swim: 5 x 200, 20 seconds rest, negative split each 200
Strength Training
Saturday Swim: 10 x 50, 15 seconds rest, alternate easy/fast
Bike: 1.25 hours EA – FA1, technique
Sunday Run: 55 minutes EA, technique drills in middle of session
Week 3 Build 3A
Monday OFF
Tuesday Swim: 5 – 10 x 100, 15 seconds rest, alternate easy/fast
Run (Track): 8 x 200 at FA2
Wednesday Brick Workout: Bike: 60 minutes EA – FA1 / Run: 40 minutes EA
Strength Training
Thursday Bike: 60 minutes at FA2
Friday Swim: 6 x 200, 20 seconds rest, negative split each 200
Strength Training
Saturday Swim: 10 x 50, 15 seconds rest, alternate easy/fast
Bike: 1.5 hours EA – FA1, technique
Sunday Run: 60 minutes EA – FA1, technique drills in middle of session
Week 4 Recovery
Monday OFF
Tuesday Swim: 5 – 10 x 100, 15 seconds rest, alternate easy/fast
Run: 45 minutes FA1
Wednesday Brick Workout: Bike: 45 minutes EA – FA1 / Run 30 min EA
Strength Training
Thursday Bike: 60 minutes FA1 - FA2
Friday Swim: 5 x 300, 15 seconds rest, steady easy pace, low rest to build endurance
Strength Training
Saturday Bike: 60 minutes EA, technique
Sunday Run: 55 minutes, technique
Week 5
Monday OFF
Tuesday Swim: 10 - 15 x 100, 25 seconds rest, alternate easy/fast
Run (Hills): 5 x Hill
Wednesday Brick Workout: Bike: 60 minutes EA – FA1 / Run: 40 minutes FA1
Strength Training
Thursday Bike: 60 minutes at FA2
Friday Swim: 3 x 400, 25 seconds rest, negative split each 400
Bike: 45 minutes EA, technique
Strength Training
Saturday Swim: 10 x 50, 15 x 25; 25 seconds rest, alternate easy/fast
Bike: 1.5 hours EA – FA2
Sunday Run: 65 minutes EA – FA2, technique drills in middle of session
Week 6 Build 2B
Monday OFF
Tuesday Swim: 10 - 15 x 100, 25 seconds rest, alternate easy/fast
Run (Track): 4 x 400 at FA2
Wednesday Brick Workout: Bike: 60 minutes EA – FA1 / Run: 45 minutes FA1
Strength Training
Thursday Bike: 70 minutes at FA2
Friday Swim: 4 x 400, 30 seconds rest, negative split each 400
Bike: 45 minutes EA, technique
Strength Training
Saturday Swim: 10 x 50, 20 x 25; 25 seconds rest, alternate easy/fast
Bike: 1.75 hours EA – FA2
Sunday Run: 70 minutes EA – FA2, technique drills in middle of session
Week 7 Build 3B
Monday OFF
Tuesday Swim: 10 - 15 x 100, 25 seconds rest, alternate easy/fast
Run (Hills): 6 x Hill (try to find a hill that takes 1 – 2 minutes to run up,
recovery is easy jog to bottom)
Wednesday Brick Workout: Bike: 60 minutes EA – FA1 / Run: 50 minutes FA1
Strength Training
Thursday Bike: 80 minutes at FA2
Friday Swim: 2 x 500, 30 seconds rest, first 500 easy and second fast
Bike: 45 minutes EA, technique
Saturday Swim: 10 x 50, 20 x 25; 25 seconds rest, alternate easy/fast
Bike: 2 hours EA – FA2
Sunday 75 minutes EA – FA2, technique drills in middle of session
Week 8 Recovery week and swim focus
Monday OFF
Tuesday Swim: 20 - 25 x 100, 20 seconds rest, alternate easy/fast
Run track: 4 X 400 at FA2
Wednesday Brick Workout: Bike: 60 minutes EA – FA1 / Run: 50 minutes FA1
Strength Training
Thursday Bike: 80 minutes at FA2
Friday Swim: 4 x 500, 30 seconds rest, first 500 easy, second fast, third easy and fourth take first 200 out very fast then settle into race pace (race simulation).
Bike: 45 minutes EA, technique
Saturday Swim: 10 x 50, 20 x 25; 25 seconds rest, alternate easy/fast
Bike: 2 hours EA – FA1
Sunday Run 55 minutes EA, technique drills in middle of session
Week 9
Monday OFF
Tuesday Swim: 10 - 15 x 100, 25 seconds rest, alternate easy/fast
Run (Hills): 6 x Hill
Wednesday Brick Workout: Bike: 60 minutes EA – FA1 / Run: 50 minutes FA1
Strength Training
Thursday Bike: 90 minutes at FA2
Friday Swim: 3 x 500, 30 seconds rest, first 500 easy, second fast and third easy
Bike: 45 minutes EA, technique
Saturday Swim: 10 x 50, 20 x 25; 25 seconds rest, alternate easy/fast
Bike: 2.5 hours EA – FA2
Sunday Run 75 minutes EA – FA2, technique drills in middle of session
Week 10 Build 2C
Monday OFF
Tuesday Swim: 15 - 20 x 100, 30 seconds rest, alternate easy/fast
Track 4 X 400, 4 X 200 all at FA2 – AA
Wednesday Brick Workout: Bike: 60 minutes EA – FA1 / Run: 50 minutes FA1
Strength Training
Thursday Bike: 90 minutes at FA2
Friday Swim: 3 x 600, 30 seconds rest, First 600 take the 200 out very fast
(race simulation), second and third 600 negative split.
Bike: 45 minutes EA, technique
Saturday Swim: 10 x 50, 20 x 25; 25 seconds rest, alternate easy/fast
Bike: 3 hours EA – FA2
Sunday Run 80 minutes EA – FA2, technique drills in middle of session
Week 11 Taper 1
Monday OFF
Tuesday Swim: 5 – 10 x 100, 45 seconds rest
Run: 55 minutes FA1 At the 20 minute mark do 4 X 30 second pick ups at AA with
30 second recovery
Wednesday Bike: 60 minutes EA – FA1
Run: 30 minutes EA – FA1
Strength Training
Thursday Bike: 60 minutes FA2, At the 20 minute mark do 4 X 30 second pick ups at AA with
30 second recovery
Friday Swim: 3 x 500, 45 seconds rest, First 500 take the 150 out very fast
(race simulation), second and third 500 negative split.
Saturday Bike: 1.5 Hours EA – FA1
Sunday Run: 45 - 60 minutes EA – FA1, technique drills in middle of session
Week 12 Taper 2
Monday OFF
Tuesday Swim: 5 x 100, 45 seconds rest, fast, easy, fast, easy and super fast.
Wednesday Bike: 60 min EA mix in 3 segments (less than 30 sec) at AA with full recovery
Run: 25 min EA mix in 3 segments (less than 1 minute segments) at AA with
full recovery
Thursday Bike: 45 minutes EA
Friday Swim: 3 X 100 with 30 seconds rest at race pace and then 4 X 25 sprints with
30 seconds rest
Saturday OFF
Sunday Race: 1.5 K swim, 40 K bike and 10 K run
EA = easy aerobic/ easy pace(40-60% of max heart rate or of maximum perceived effort)
FA1 = fast aerobic/ Moderate pace (60-75% of max heart rate or of maximum perceived effort)
FA2= faster aerobic/ fast pace (75-90% of max heart rate or of maximum perceived effort)
AA = anaerobic/ very fast pace (85 – 100% of maximum perceived effort)
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