FREE Beginner Olympic Triathlon Training – 12 Weeks

The Olympic triathlon distance, also known as the standard triathlon distance, is the multi-discipline distance athletes tackle at the Olympic Games. Hence the name. Those taking part in the Olympic triathlon will swim 1.5km, bike 40km and run a final 10km. Exactly double the Sprint triathlon distance. 

If you’re new to endurance sport and particularly triathlons then we’d recommend starting with the Super Sprint or Sprint distance. However, if you’re set on starting with the Olympic triathlon, it is possible. Just expect to put in considerable training time and take race day fueling seriously. Most importantly you’ll need an Olympic distance triathlon training plan that you can trust.

Do I need an Olympic Triathlon Training Plan?

An Olympic distance triathlon is a serious endurance sport. You’ll be swimming, cycling and running for up to three hours, which puts serious strain on your body. Because of this you’ll need to improve both your strength and fitness, while also developing the specialist skills that each discipline requires.

12 Week Beginner Olympic Triathlon Training Plan

A 12-week beginner olympic triathlon training plan that is perfect for beginner triathletes who are:

  • New to triathlon and looking to complete your first triathlon
  • 4 to 6 hours training per week
  • Able to swim 400m nonstop, Bike 90 mins, Run 60 minutes

Also suitable for people looking at a 16 week plans, as you can repeat the last 4 weeks.

Olympic triathlon training plans aren’t hard to come by, but one developed by the two most decorated triathletes in the world? There’s only one place to get your hands on that and why we’re partnered with Brownlee Fitness.

Training Plan Overview

This is an 12-week programme incorporating some of the Brownlee Brothers favourite sessions and you’ll get an insight into the structure that made them so successful. The first 4-weeks are available below. To access the remaining 8 weeks and additional advice, all in a handy format sign up for the FREE plan via the link below.

Access the FREE full 12-week plan & additional advice via Brownlee Fitness
Useful Terms

BC – Back Crawl / CD – Cool Down / FC – Front Crawl / MS – Main Set / R – Recovery / WU – Warm Up

Brownlee Fitness strongly recommends that you consult with your physician and other medical professionals before beginning any training plan.

Week 1
Day 1
Swim
> 35min
WU – 300m
> 2x (100m FC / 50m BC)
> 15-30s R
MS – 500m
> 200m / 150m / 100m / 50m (RPE 1 – 4)
> 30s R
CD – 200m
Day 2
Run
> 35min
WU – 15min
> Easy
MS – 12min
> 6x 1min (5K Pace / RPE 6-8)
> 1min R
CD – 5-10min
Day 3
Bike
> 45min
MS – 45min
> Continuous Aerobic
> Spin the pedals
Day 4
Rest Day
Day 5
Swim
> 35min VO2
WU – 600m
> 4x (75m FC / 25m BC)
> 4x (25m Fast / 25m Slow)
MS – 400m
> 8x (25m Hard @ RPE 8+ / 25m Easy)
> 30s R
CD – 200m
Day 6
Run
> 35min Tempo
WU – 15min
> Easy
MS – 10min
> Tempo
> RPE 4-6
CD – 10min
Day 7
Optional
> 60min Aerobic / Cross Training
Week 2
Day 8
Swim
> 40min
WU – 450m
> 3x (100m FC / 50m BC)
MS – 750m
> 200m FC / 50m BC
> 30s R
> 200m FC / 50m Kick
> 30s R
> 250m FC
CD – 200m
Day 9
Run
> 35min Hill Intervals
WU – 15min
> Jog
MS – 15min
> 6x 30s Hill Reps (2-7% gradient @ RPE 7-9)
> 2min Jog R
CD – 5-10min
Day 10
Bike
> 45min Intervals
WU – 15min
> Easy Spin
MS – 30min
> 2x Sets Intervals
> 10s Hard (RPE 8-10) / 50s Easy (RPE 1-4)
> 15s Hard / 45s Easy
> 20s Hard / 40s Easy
> 25s Hard / 35s Easy
> 10min Easy between sets
CD – 10min
Day 11
Rest Day
Day 12
Swim
> 30min Pool / Open Water
WU – 200m
> Mix FC / BC
MS – 750m
> Continuous
> RPE 3-4
CD – 100m
Day 13
Run
> 45min Tempo (RPE 3-4)
Day 14
Bike
> 75min Aerobic (RPE 3-4)
Week 3
Day 15
Swim
> 40min Aerobic
WU – 500m
> 200m FC
> 3x (75m FC / 25m Alternative)
MS – 800m
> 200m FC Paddles
> 2x 150m FC Pull
> 2x 100m FC
> 2x 50m Swim
CD – 200m
Day 16
Run
> 35min Intervals
WU – 10min
MS – 19min
> 2x 7min (alt. 30s Hard / 20s Easy)
> RPE 7-9
> 5min R after 1st 7min
CD – 10min
Day 17
Bike
> 40min
WU – 15min
> Spin in easy gear
> Increase gear per minute
> Finish with 6x (15s Sprint / 30s R)
MS – 12min
> 3x (2min Hard / 2min Easy)
> Hard RPE – 8
> Easy RPE – 5
CD – 10min
Day 18
Swim
> 40min Threshold
WU – 600m
> 2x (75m FC / 25m BC / 25m Kick)
> 100m (each length faster)
> 3x (25m with strong leg kick / 25m swim easy)
MS – 800m
> 2x (200m Threshold / 2x 100m slightly faster)
> Recover 15-25s between reps
> RPE 7-9
CD – 150m
Day 19
Rest Day
Day 20
Bike
> 50min Aerobic (RPE 7-8)
> Last 15min strong (threshold)
> CD – 5-10min
Run
> 25min Easy off bike
Day 21
Optional
60min Aerobic / Cross Training
Week 4
Day 22
Swim
> 35min Fun Set
WU – 300m
> 2x (50m FC / 50m BC)
> 2x 50m Kick
MS – 650m
> 25m / 50m / 75m / 100m / 150m / 100m / 75m / 50m / 25m
> Mix up as you feel – paddles / pull / kick / swim
CD – 50m
Day 23
Bike
> 45min Aerobic Easy Spin
> 20-30s optional sprints
Run
> 20-40min
> Enjoy without a watch
Day 24
Rest Day
Day 25
Swim
> 40min Open Water in Wetsuit
> or Pool Swim
WU – 250m
> 100m FC
> 75m BC
> 50m FC
> 25m Kick
MS – 550m
> 200m Swim (sighting every 10 strokes)
> 150m Good Technique
> 100m Swim (sighting every 10 strokes)
> 2x 50m Sprints
> 30s R between each
CD – 200m
Day 26
Rest Day
Day 27
Bike
> 60min Recovery Ride
Run
> 30min Easy
Day 28
Bike
> 90min Aerobic
> Include cafe stop
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