← All plans
triathlonintermediate
Olympic Triathlon (1.5 km / 40 km / 10 km)
Olympic-distance build: longer aerobic base, CSS and open-water skills, sweet-spot → threshold bike work, 10K-pace running and race-specific bricks, then a taper.
- Length
- 16 weeks
- Weekly load
- up to ~10.5 h/wk at peak
- Peak week
- 10.5 h
Who it's for
Has finished a sprint/olympic; trains 3 sports regularly; knows basic zones.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Strength (tri) B | 35 | easy |
| Easy Technique Swim | 40 | easy | |
| Tue | CSS Test | 27 | hard |
| Sweet Spot Intervals | 71 | hard | |
| Wed | Easy Run | 40 | easy |
| Strength (tri) | 35 | easy | |
| Thu | Run Time Trial (20 min) | 45 | hard |
| Technique + Aerobic Swim | 49 | easy | |
| Fri | Rest | — | rest |
| Sat | Long Ride | 90 | easy |
| Brick Run (off the bike)Brick | 15 | easy | |
| Sun | Long Run | 50 | easy |
| Endurance Swim | 50 | easy |