Olympic Triathlon Training Program - Elite

The following is an example of an Olympic Triathlon Training program (phase 3) for an elite athlete. Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Any application of this training program is at the athlete's own discretion and risk.

Key to notations and terms used

m = metres k = kilometres hrs = hours min = minutes secs = seconds Rep = repetition
pb = "personal best" time for Triathlon 5 × 200m = 5 repetitions of 200 metres
tpb = "target personal best" time for Triathlon

Phase 3

Each training session should include an appropriate warm up before the session and cool down after the session.

Week 1

Day Develop Session Effort Recovery
Rep Set
Monday Specific Strength
& Endurance
& Transition		 Weight Training
Run - 40 min
200m Swim, 200m transition, 5 mins Bike
tpb+5%
tpb		    
Tuesday Specific
Endurance		 Swim - 30 mins
Run - 40 mins
Bike - 2 hrs Fartlek		 tpb+5%
tpb+5%

    
Wednesday Specific Strength Weight Training

   
Thursday Specific
Endurance		 Swim - 30 mins
Run - 40 mins
Bike - 2 hrs Fartlek		 tpb+5%
tpb+5%

    
Friday Specific Strength
& Endurance
& Transition		 Weight Training
Swim - 30 mins
15 min Bike, 100m transition, 1 km Run
tpb+5%
tpb		    
Saturday Specific
Endurance		 Swim - 30 mins
Run - 40 mins
Bike - 2 hrs Fartlek		 tpb+5%
tpb+5%

    
Sunday Rest        

Week 2

Day Develop Session Effort Recovery
Rep Set
Monday Specific Strength
& Endurance
& Transition		 Weight Training
Run - 40 min
300m Swim, 400m transition, 5 mins Bike
tpb+5%
tpb		    
Tuesday Specific
Endurance		 Swim - 30 mins
Run - 40 mins
Bike - 2 hrs Fartlek		 tpb+5%
tpb+5%

    
Wednesday Specific Strength Weight Training      
Thursday Specific
Endurance		 Swim - 30 mins
Run - 40 mins
Bike - 2 hrs Fartlek		 tpb+5%
tpb+5%

    
Friday Specific Strength
& Endurance
& Transition		 Weight Training
Swim - 30 mins
15 min Bike, 100m transition, 2 km Run
tpb+5%
tpb		    
Saturday Specific
Endurance		 Swim - 30 mins
Run - 40 mins
Bike - 2 hrs Fartlek		 tpb+5%
tpb+5%

    
Sunday Rest        

Week 3

Day Develop Session Effort Recovery
Rep Set
Monday Specific Strength
& Endurance
& Transition		 Weight Training
Run - 40 min
400m Swim, 800m transition, 5 mins Bike
tpb+5%
tpb		    
Tuesday Specific
Endurance		 Swim - 30 mins
Run - 40 mins
Bike - 2 hrs Fartlek		 tpb+5%
tpb+5%

    
Wednesday Specific Strength Weight Training      
Thursday Specific
Endurance		 Swim - 30 mins
Run - 40 mins
Bike - 2 hrs Fartlek		 tpb+5%
tpb+5%

    
Friday Specific Strength
& Endurance
& Transition		 Weight Training
Swim - 30 mins
15 min Bike, 100m transition, 3 km Run
tpb+5%
tpb		    
Saturday Specific
Endurance		 Swim - 30 mins
Run - 40 mins
Bike - 2 hrs Fartlek		 tpb+5%
tpb+5%

    
Sunday Rest        

Week 4

Day Develop Session Effort Recovery
Rep Set
Monday Endurance General Swim - 30 min Fartlek      
Tuesday Strength Specific
& Endurance General 		Weight Training
Bike - 2 hrs Fartlek		      
Wednesday Endurance General Run - 40 min Fartlek      
Thursday Strength Specific
& Endurance General 		Weight Training
Bike - 2 hrs Fartlek		      
Friday Endurance General Swim - 30 min Fartlek      
Saturday Rest        
Sunday Rest        

Minor Race

In the event of a minor race in this period then for the week of the race the training will be as follows:

Day Race on Sunday Race on Saturday
Monday Training as normal Training as normal
Tuesday Training as normal Training as normal
Wednesday Training as normal Training as normal
Thursday Swim - 30 min Fartlek
Run - 40 min Fartlek		 Swim - 30 min Fartlek
Run - 40 min Fartlek
Friday Weight Training
Run - 8 x 400m @ tpb-5% with full recovery		 Rest
Saturday Rest Race
Sunday Race Swim - 30 min Fartlek
Bike - 2 hrs Fartlek

Major Race

In the event of a major race in this period then for the week of the race the training will be as follows:

Day Race on Sunday Race on Saturday
Monday Swim - 30 min Fartlek
Bike - 2 hrs Fartlek		 Swim - 30 min Fartlek
Bike - 2 hrs Fartlek
Tuesday Swim - 2 x (200m @ tpb-5% + 200m @ tpb) with full recovery
Run - 40 min Fartlek		 Swim - 2 x (200m @ tpb-5% + 200m @ tpb) with full recovery
Run - 40 min Fartlek
Wednesday Run - 8 x 400m @ tpb-5% with full recovery
Bike - 1 hr Fartlek		 Run - 8 x 400m @ tpb-5% with full recovery
Bike - 2 hr easy
Thursday Swim - 2 x (200m @ tpb-5% + 200m @ tpb) with full recovery Swim - 30 min easy
Bike - 2 hrs easy
Friday Swim - 30 min easy
Bike - 2 hrs easy		 Rest
Saturday Rest Race
Sunday Race Swim - 30 min easy
Bike - 2 hrs easy

Associated Pages

The following Sports Coach pages should be read in conjunction with this page: