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Olympic Distance Triathlon Plan

Olympic distance triathlon - 1.5km swim, 40km bike, 10km run - is the ideal first serious triathlon. It is long enough to require genuine preparation but short enough to complete without years of training behind you. This 16-week plan introduces you to multi-sport training, manages the complexity of balancing three disciplines, and builds you to the start line confident and physically ready for each leg. The plan is structured for athletes who are competent but not fast swimmers, comfortable on a bike, and have a running base.

Who This Plan Is For

  • First-time triathletes targeting an Olympic distance event

  • Runners or cyclists who want to add swimming and compete in their first triathlon

  • Athletes who are comfortable in open water (or are willing to practise before the event)

  • People who can manage 8–10 hours of training per week across three sports

Entry Requirements

  • Able to swim 400m continuously in a pool (technique does not need to be perfect, but you must be comfortable in the water)

  • Able to cycle for 60 minutes at a steady pace

  • Able to run 5k without stopping

  • No current injuries preventing swimming, cycling, or running

  • Access to a pool (at least twice per week) and a road or turbo bike

Plan Specifications

Weekly Training Hours                         7-10 hours per week at peak, across swim, bike and run

                                                                 Base phase: 5-7 hours per week

 

Plan Length                                            16 weeks, with a race planned for week 15-16

 

Delivery Platform                                  TrainingPeaks (structured workouts with targets)

 

Sport                                                       Triathlon (swim/bike/run)

Key Sessions Included

  • Swim technique and endurance sessions - building from 800m to 1,800m per session with structured drill sets

  • Bike endurance rides - building from 45 to 70 minutes, including cadence and effort work

  • Brick sessions - bike immediately followed by a short run to train the transition feel in your legs

  • Running - easy aerobic runs building to 10k, with race-pace practice in later weeks

  • Transition practice - guidance on T1 and T2 setup and execution

  • Race week simulation - a short test event or race-pace practice across all three disciplines

What You Get

  • 16-week structured TrainingPeaks plan across swim, bike, and run with session notes and targets

  • Swim drill library reference - technique drills embedded in swim sessions

  • Brick session guidance explaining what to expect in the run-off-bike feeling

  • Transition setup guide (T1 and T2) for race day

  • PDF: race day pacing by discipline, fuelling strategy for Olympic distance, and open water swimming tips

How It Works - TrainingPeaks Delivery

  • After purchase, you will receive an email with a link to connect the plan to your TrainingPeaks account. If you don't already have a TrainingPeaks account, you can create one for free - the free tier is sufficient for this plan.

  • Once connected, every session will appear in your TrainingPeaks calendar on the correct day, with structured workout targets including pace zones, heart rate zones, duration, and session notes.

  • Sessions sync automatically to Garmin, Wahoo, Apple Watch, and most other GPS devices via the TrainingPeaks app. You train to the targets on your device - no need to memorise sessions or carry notes.

  • The plan starts from the date you choose at setup. If you have a specific race date, set that in TrainingPeaks and the plan will align automatically.

Coaching Instead?

If you'd like a coach to adapt this plan to your life, review your sessions, and support you through to race day, Essentials Coaching starts at £80/month for the first three months. Your training plan purchase price of £49 will be deducted from your first month's coaching fee if you upgrade within 30 days of purchase.

 

Explore coaching here.

DISCLAIMER

This training plan is designed for general educational purposes and is not a substitute for personalised medical or coaching advice.

Before beginning any new training programme, consult a qualified medical professional, particularly if you have any pre-existing health conditions, injuries, or concerns. The targets and progressions within this plan are guides - if at any point training causes pain, illness, or excessive fatigue, rest and seek appropriate advice.

By purchasing this plan, you accept responsibility for how you apply it to your own training.

Barbour Performance Systems accepts no liability for injury or illness arising from the use of this plan.

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