12‑Week Beginner Olympic Triathlon Plan
Gradual progression for swim, bike, run + strength. Mobile friendly — color zones & weekly notes included.
Duration: 12 weeks · Level: Beginner · Goal: Olympic distance
Weeks 1–4 · Base Building
Week 1 — Building Base Endurance
| Day | Discipline | Duration/Distance | Intensity | Details |
|---|---|---|---|---|
| Monday | Rest | – | – | Complete rest day for recovery |
| Tuesday | Swim | 800m | Z2 | Warm-up: 200m easy Main set: 4×100m intervals (15s rest) Cool-down: 200m easy Focus on technique and breathing patterns |
| Wednesday | Run | 20 minutes | Z2 | Warm-up: 5 min easy Main: Continuous conversational pace run Cool-down: 3 min walk + stretch Keep effort relaxed |
| Thursday | Rest | – | – | Complete rest day |
| Friday | Bike | 30 minutes | Z2 | Warm-up: 5 min easy spin Main: 20–25 min steady on flat terrain Cool-down: 5 min easy spin Focus on steady cadence |
| Saturday | Swim | 1000m | Z2 | Warm-up: 200m easy Main: 600m with drills (kickboard, pull buoy) Cool-down: 200m easy Focus on stroke technique and rhythm |
| Sunday | Run (Easy) | 25 minutes | Z2 | Warm-up: 5 min easy Main: Comfortable continuous run Cool-down: 5 min walk + stretch Practice relaxed breathing |
Swimming: 1h 10m · Cycling: 30m · Running: 45m
💡 Week 1 Notes: Focus on aerobic base. Prioritize technique in swims and steady cadence on the bike. Rest days = adaptation.
Week 2 — Introducing Light Intervals
| Day | Discipline | Duration/Distance | Intensity | Details |
|---|---|---|---|---|
| Monday | Rest | – | – | Complete rest day |
| Tuesday | Swim | 1000m | Z2 | Warm-up: 200m easy Main: 4×100m intervals (15s rest) Cool-down: 200m easy Focus on efficient turns and breathing |
| Wednesday | Run | 25 minutes | Z2 | Warm-up: 5 min easy Main: 5×1 min moderate effort with 2 min easy recovery Cool-down: 5 min easy Focus on maintaining form during intervals |
| Thursday | Strength | 20 minutes | Z1 | Core & Bodyweight:
|
| Friday | Bike | 40 minutes | Z2 | Warm-up: 10 min easy Main: 3×5 min moderate effort (3 min easy recovery) Cool-down: 7 min easy Focus on smooth pedal stroke & cadence |
| Saturday | Swim | 1200m | Z1 | Warm-up: 300m easy Main: 600m continuous steady pace Cool-down: 300m drills & recovery Focus on stroke technique and rhythm |
| Sunday | Run (Long) | 30 minutes | Z1 | Main: Continuous easy pace run; conversational throughout Practice hydration/fueling as needed |
Swimming: 2h 15m · Cycling: 40m · Running: 55m · Strength: 20m
💡 Week 2 Notes: Intensity Zones: Z1 = Easy, Z2 = Moderate. This week introduces structured intervals to begin building speed while maintaining technique. Recovery is critical.
Week 3 — First Brick Workout
| Day | Discipline | Duration/Distance | Intensity | Details |
|---|---|---|---|---|
| Monday | Rest | – | – | Complete rest day |
| Tuesday | Swim | 1200m | Z2 | Warm-up: 300m easy Main: technique drills + 6×50m speed intervals Cool-down: 150m easy Focus on controlled speed and form |
| Wednesday | Run | 30 minutes | Z2 | Warm-up: 5–8 min easy Main: 30 min with middle 15 min at moderate pace Cool-down: 5 min easy Focus on steady pacing |
| Thursday | Strength | 25 minutes | Z1 | Full body:
|
| Friday | Bike | 45 minutes | Z2 | Main: 5 min hill repeats included (5–6 repeats) Keep cadence smooth; stand for short bursts if needed |
| Saturday | Brick | 30 min bike + 10 min run | Z2 | Bike: 30 min steady Z2 Transition: quick changeover Run: 10 min easy to practice legs-turnover |
| Sunday | Rest | – | – | Rest and recovery |
Swimming: 1h 20m · Cycling: 1h · Running: 40m · Strength: 25m
💡 Week 3 Notes: Brick sessions help train the bike-to-run feeling. Focus on quick but calm transitions (T1/T2).
Week 4 — Recovery Week
| Day | Discipline | Duration/Distance | Intensity | Details |
|---|---|---|---|---|
| Monday | Rest | – | – | Complete rest day |
| Tuesday | Swim | 1000m | Z2 | Main: Easy recovery swim focusing on drills and relaxed stroke |
| Wednesday | Run | 20 minutes | Z1 | Easy pace; keep it light and conversational |
| Thursday | Rest | – | – | Complete rest day |
| Friday | Bike | 30 minutes | Z1 | Easy flat ride; keep cadence relaxed |
| Saturday | Swim | 800m | Z2 | If possible, open-water practice; otherwise pool drills and easy sets |
| Sunday | Run (Easy) | 20 minutes | Z1 | Short, easy run to float the legs |
Swimming: 1h · Cycling: 30m · Running: 40m
💡 Week 4 Notes: Use this week to let your body adapt. Maintain light mobility and foam rolling; avoid hard efforts.
Weeks 5–8 · Building Intensity
Week 5 — Increasing Duration
| Day | Discipline | Duration/Distance | Intensity | Details |
|---|---|---|---|---|
| Monday | Rest | – | – | Complete rest |
| Tuesday | Swim | 1400m | Z3 | Warm-up: 300m easy Main: 4×200m (20s rest) at controlled hard pace Cool-down: 200m easy Focus on sustainable tempo |
| Wednesday | Run | 35 minutes | Z3 | Warm-up: 10 min easy Main: 3×5 min tempo with 2–3 min easy recovery Cool-down: 5 min easy Focus on controlled tempo efforts |
| Thursday | Strength | 30 minutes | Z1 | Full body:
|
| Friday | Bike | 50 minutes | Z2 | Warm-up: 10 min easy Main: 4×5 min higher cadence/effort (3 min recovery) Cool-down: 10 min easy Work on cadence control |
| Saturday | Swim | 1500m | Z2 | Warm-up: 300m Main: 900m steady focusing on sighting/open water skills Cool-down: 300m drills Practice sighting if open water available |
| Sunday | Run (Long) | 40 minutes | Z2 | Continuous run at easy-to-moderate pace; build pace gradually |
Swimming: ~2h 10m · Cycling: 50m · Running: 1h 15m · Strength: 30m
💡 Week 5 Notes: Increasing duration — fuel longer workouts and monitor fatigue. Maintain recovery sleep and nutrition.
Week 6 — Hill Work
| Day | Discipline | Duration/Distance | Intensity | Details |
|---|---|---|---|---|
| Monday | Rest | – | – | Rest |
| Tuesday | Swim | 1600m | Z3 | Warm-up: 300m easy Main: Alternating 100m fast / 100m easy (8–10 reps) Cool-down: 200m easy Build speed with control |
| Wednesday | Run | 40 minutes | Z3 | Main: Hill repeats 6×1 min uphill (easy jog back recovery) Warm-up & cool-down 8–10 min each |
| Thursday | Strength | 30 minutes | Z1 | Strength focus:
|
| Friday | Bike | 60 minutes | Z2 | Steady ride with 3×8 min moderate efforts in the middle; focus on smooth climbing cadence when applicable. |
| Saturday | Brick | 40 min bike + 15 min run | Z2 | Bike: 40 min steady Run: 15 min shortly after dismount at easy-moderate pace |
| Sunday | Rest | – | – | Rest |
Swimming: ~1h 40m · Cycling: 1h 40m · Running: 55m · Strength: 30m
💡 Week 6 Notes: Hill work builds strength and power — practice technique on climbs and controlled descents.
Week 7 — Race Pace Training
| Day | Discipline | Duration/Distance | Intensity | Details |
|---|---|---|---|---|
| Monday | Rest | – | – | Rest |
| Tuesday | Swim | 1800m | Z4 | Main: include a 500m time trial in the middle to test pace Warm-up/cool-down 300–400m each |
| Wednesday | Run | 45 minutes | Z4 | Main: middle 20 min at race pace with warm-up & cool-down Practice pacing |
| Thursday | Strength | 30 minutes | Z1 | Functional movements and mobility focused session |
| Friday | Bike | 70 minutes | Z2 | 45 min steady in the main block; include some race-effort picks |
| Saturday | Transition Practice + Swim | 15 min T1/T2 drills + 1000m swim | Z2 | Practice quick transitions, 1000m swim focusing on steady pace |
| Sunday | Run (Long) | 50 minutes | Z2 | Long steady run; build endurance and practice nutrition |
Swimming: ~2h · Cycling: 1h 10m · Running: 1h 15m · Strength: 30m
💡 Week 7 Notes: Test your race pace in swims and runs. Use transition practice to lower downtime.
Week 8 — Recovery Week
| Day | Discipline | Duration/Distance | Intensity | Details |
|---|---|---|---|---|
| Monday | Rest | – | – | Rest |
| Tuesday | Swim | 1200m | Z2 | Easy technique-focused swim |
| Wednesday | Run | 30 minutes | Z1 | Easy pace; keep legs loose |
| Thursday | Rest | – | – | Rest |
| Friday | Bike | 40 minutes | Z1 | Easy spin; focus on form |
| Saturday | Swim | 1000m | Z4 | Include a 500m at race effort within the session |
| Sunday | Run (Easy) | 30 minutes | Z1 | Easy run, keep conversational |
Swimming: ~1h 10m · Cycling: 40m · Running: 1h
💡 Week 8 Notes: Reduced load to let fitness consolidate. Keep sessions sharp but not draining.
Weeks 9–12 · Race Preparation & Tapering
Week 9 — Peak Volume
| Day | Discipline | Duration/Distance | Intensity | Details |
|---|---|---|---|---|
| Monday | Rest | – | – | Rest |
| Tuesday | Swim | 2000m | Z4 | Main: 5×200m at race pace with controlled rest Warm-up/cool-down: 300–400m |
| Wednesday | Run | 50 minutes | Z3 | Main: 3×10 min tempo efforts with short recovery; practice consistent pacing |
| Thursday | Strength | 30 minutes | Z1 | Full body maintenance session; mobility & core |
| Friday | Bike | 80 minutes | Z4 | Include 3×10 min at race effort with recovery; simulate race cadence |
| Saturday | Swim (Open Water) | 2000m | Z2 | If available, open water swim to practice sighting and pack swimming |
| Sunday | Run (Long) | 60 minutes | Z2 | Long run with a negative split; practice fueling |
Swimming: ~3h · Cycling: 1h 20m · Running: 1h 50m · Strength: 30m
💡 Week 9 Notes: Peak week — monitor recovery closely. Prioritize sleep and nutrition.
Week 10 — Race Simulation
| Day | Discipline | Duration/Distance | Intensity | Details |
|---|---|---|---|---|
| Monday | Rest | – | – | Rest |
| Tuesday | Swim | 2000m | Z4 | Warm-up: 400m Main: Race-start simulation + 400m at race pace Cool-down: 200–400m |
| Wednesday | Run | 40 minutes | Z4 | Main: 6×2 min faster-than-race pace with easy recoveries Warm-up & cool-down included |
| Thursday | Strength | 30 minutes | Z1 | Core-focused maintenance session |
| Friday | Bike | 75 minutes | Z4 | 5×5 min hard efforts with 3 min recovery; simulate race pacing |
| Saturday | Brick (Race Simulation) | 60 min bike + 20 min run | Z4 | Bike: 60 min at target race intensity Run: 20 min at race pace off the bike; practice transitions |
| Sunday | Rest | – | – | Rest and recovery |
Swimming: ~2h · Cycling: ~2h · Running: ~1h 15m · Strength: 30m
💡 Week 10 Notes: Practice race nutrition and transitions; treat Saturday like a mock race.
Week 11 — Taper Begins
| Day | Discipline | Duration/Distance | Intensity | Details |
|---|---|---|---|---|
| Monday | Rest | – | – | Rest |
| Tuesday | Swim | 1500m | Z4 | Main: 3×300m at race pace within the set; keep volume reduced |
| Wednesday | Run | 30 minutes | Z4 | 4×3 min at race pace with easy recovery; warm-up & cool-down |
| Thursday | Strength | 20 minutes | Z1 | Short maintenance session; mobility & light core |
| Friday | Bike | 60 minutes | Z4 | 3×5 min at race pace within an easy ride |
| Saturday | Brick | 45 min bike + 15 min run | Z2 | Short brick with transition practice; keep efforts controlled |
| Sunday | Run (Easy) | 30 minutes | Z1 | Easy run for maintenance |
Swimming: ~1h 20m · Cycling: 1h · Running: 1h · Strength: 20m
💡 Week 11 Notes: Begin taper — reduce volume but keep short sharp efforts to stay race ready.
Week 12 — Race Week
| Day | Discipline | Duration/Distance | Intensity | Details |
|---|---|---|---|---|
| Monday | Rest | – | – | Rest and mental preparation |
| Tuesday | Swim | 1000m | Z2 | Main: Easy swim with a few 50m race-pace efforts to prime legs |
| Wednesday | Run | 20 minutes | Z4 | 3×2 min at race pace with easy recovery; keep session short |
| Thursday | Rest | – | – | Rest and finalize race kit |
| Friday | Bike | 30 minutes | Z2 | Easy spin with 2×2 min pickups to stay sharp |
| Saturday | Optional Light Session | 15 minutes each discipline | Z1 | Very light sessions to stay loose: 15m swim / 15m bike / 15m run |
| Sunday | Race Day | Olympic Distance | Z4 | RACE DAY — execute your plan: pacing, nutrition, transitions. Good luck! |
Final week: low volume, high readiness. Good luck!
💡 Week 12 Notes: Finalize kit, plan logistics, and visualize transitions. Trust your training.
