Ironman Certified Coach (20x Ironman Finisher, 8x Kona Finisher), Wendy Mader and 5x Ironman Finisher, Dave Erickson walk you through a professionally produced and guided 12-week multimedia training program designed for first-time and/or beginner Olympic distance triathletes. We include instructional coaching videos before EVERY training week (Approx. 5 minutes each). You’ll find sample swim, bike, and run workouts by zone plus Target Heart Rate Training Zone Guidelines, Nutrition and Hydration Tips, Stability, Core, and Strength Exercises and Race Day Training Tips plus additional Bonus Q&A Videos.
| 12 WEEKS OUT – Olympic Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Bike test with power and heart rate
20 minute test indoors or outdoors WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute 5 minute all out effort, 10 minute spin MS: 20 minute all out effort, record average power and heart rate CD: 5 minutes Terminology: WU: Warm Up MS: Main Set CD: Cool down ” seconds ‘ minutes RPE = Rate of Perceived Effort rpms=revolutions per minute OLO=One Leg Only Additional Resource Articles: |
| WEDNESDAY | Swim Test
WU: 200 then 4 x 50 RI 15” MS: 1000 yd TT (time trial) for time. CD: 100 – This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace. Continued: Stability and Endurance (45 Minutes) Goals: Core strength and balance. Sample workout. Options include yoga, pilates or other strength class. Controlled motions; focus on technique WU: 5 minute cardio of choice DYNAMIC STRETCH -Elbow and knee lunge -Arm swings -Inch worms -Walking hip cradle -Plank -Double leg bridge -Single leg bridge Lateral hip circuit MS: – Step up -Lat pull down -Dumbbell bench press -I/Y/T/W shoulder series -Clam shell series – Stability ball rollout -Side plank -Bird dog CD: foam roller More strength / cross training ideas from Wendy – click here |
| THURSDAY | Run Test (3-Mile Time Trial):
• Do this test on a track or other 3 mile course • Warm up by running for 10 minutes starting easy and gradually increasing your speed to a very fast race pace for you. End your warm-up near where you will start your time trial. Stop running and rest or walk until you feel fully recovered (you’ve caught your breath, your muscles feel loose,etc.). • Clear your watch, GPS, heart-rate monitor (as applicable to you) and run three miles as fast as you can. you want to cover the three miles as quickly as possible, not go real fast and then slow down. Walk 10 minutes very easy to cool-down. • Record RPE, time, pace, average heart rate |
| FRIDAY | Swim 30 minutes: Swim with a masters group or solo. Focus on skills and drills. 1000-1500
Sample workout: WU: 100 get loose Drills: Focus on how well you do the drills, not on how fast. 4X 50 as 25 fingertip drag/ 25 swim 4X50 25 thumb-slide / 25 swim MS: Focus on the aspect of the drill (recovery) into the main set. 1-2x (10X 50 ) swim RI 10″ CD: 4X50 as 25 thumb slide / 25 fingertip drag Continued: Strength Training 45 Minutes Strength / cross training ideas from Wendy – click here |
| SATURDAY | Bike cadence drills 1:00
Optional easy spin skills and drills 30-45 minutes Sample workout below WU: 5 minute spin then 4x (30″ RLO / 30″ LLO) MS: RI 30″ easy RPE 1-2 Ride 30″, 95-105 RPM. Ride 30″ 85-95 rpms Ride 30″ 105-115 RPM Ride 1′ 85-95 rpms Ride 1′, 75-85 Ride 1′ 105-115 Ride 1:30″ 65-75 Ride 1:30′ 85-95 rpms Ride 1:30 choice CD: Ride 10’ EZ, 85-95 RPM. |
| SUNDAY | Run :45
Focus on your form. Forward lean, aim for 85-90 one foot strikes per minute. Intensity zone 1-2 WU: Review the video links below for your run Then do the following drills during a 10 minute warmup, 4X30″ of each 1. Lean Forward |
| Additional Resources / Articles / Video Links | Tips to Prepare your Body to Train – Article
Running Skills and Drills – Video “Brick” Run Tips – Article Strength and Injury Prevention – Website Nutrition Tips and Guidelines – Article Race Day Tips, Prepare for Setbacks – Article Swimming Skills and Drills – Article Racing on a Budget – Article Transition from Swim To Bike – Article Running Technique and Tips – Article with Videos Cycling Drills & Skills – Article |
| 11 WEEKS OUT – Olympic Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Ride 60 minutes on your trainer or take a spin class focus on skills and drills. Zone 1-2 intensity. Sample workout:
WU: 10 minutes MS: 5 x (1 min right leg, 1 min left leg, 1 min both legs) – easy gear, apply power to the full pedal stroke 10 min spin Z2 5 x (1 min right leg, 1 min left leg, 1 min both legs) – easy gear, apply power to the full pedal stroke CD: 10 minutes ” = seconds ‘=minute RPMS – revolutions per minutes RLO = right leg only LLO = LLO |
| WEDNESDAY | Swim masters or on your own. Focus on skills and drills. 1500-2000
Sample workout: WU: 300 loosen up include drills MS: 2-4x (5X100) RI 15” Set 1 swim Set 2 pull with buoy CD: 200 Continued: Strength Training 45 minutes |
| THURSDAY | Run 3 miles with added skills and drills. Intensity zone 1-2
Sample workout: WU: 10 minute walk jog plus dynamic warm up refer to drills below MS: Run 15 minutes. During your run add 6X30 second accelerations at any 6 points you are ready to pick up your pace. Ok to walk for recovery. The goal is to increase your leg turnover so count your cadence CD: 5-10 minute walk/jog. |
| FRIDAY | Swim with a masters group or solo. Focus on skills and drills. 1500-2000 yards. Sample workout
WU: 100 loosen up Drills: Focus on how well you do the drills, not on how fast. 2X50 25 fingertip drag / 25 fist 2X50 25 thumb slide/25 HOOW (Head Out of Water) MS: Focus on the aspect of the drill (recovery and hand entry) into the main set. 2x (50-100-150-200) RI: 20 seconds CD: 4X50 odds drill of choice / evens swim Continued: Strength Training 45 Minutes |
| SATURDAY | Ride 60 minutes in zone 1-2. Focus on your pedal strokes and 90 rpms (cadence) |
| SUNDAY | Run 50 minutes zone 1-2 |
| Additional Video Links | 5 BONUS Sports Medicine and Injury Prevention Video Interviews
Common Sports Injuries and Prevention |
| 10 WEEKS OUT – Olympic Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Ride 60 minutes on your trainer or take a spin class focus on skills and drills. Zone 1-2
WU: 15 minutes zone 1 MS: 5 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets 5 min spin Z2 5 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets 5 minutes Z2 CD: 15 minutes |
| WEDNESDAY | Swim masters group or solo. Focus on skills and drills. 1000-1500 yards. Sample workout
WU: 300 as 50 swim / 50 drill 8 x 100 RI 20” build within each 200 6×50 descend 1-3, 4-6 CD: 100 easy *Descend means #1 is slow and each consecutive 100 is swam faster Continued: Strength Training 45 minutes |
| THURSDAY | Run :45 minutes same as last week focus on skills and drills. Add some short hills
WU: 10 minute walk jog MS: Run 15 minutes. During your run add 6X30 uphill or downhill The goal is to increase your leg turnover. so count your cadence CD: 5-10 minute walk/jog |
| FRIDAY | Swim masters or on your own. Focus on skills and drills. 1500-2000. Sample workout
WU: 200 free, 4X50 swim build MS: 2-4 sets of the following 1X200 RI 20″ 1X150 RI 15″ 1X100 RI 10″ 1X50 RI 5″ CD: 2X50s 25 drill, 25 choice Continued: Strength Training 45 Minutes |
| SATURDAY | Bike 1:15-1:30 zone 1-2 include skills and drills |
| SUNDAY | Run 50 minutes zone 1-2 include skills and drills |
| 9 WEEKS OUT – Olympic Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Ride 45 minutes or take a spin class focus on skills and drills. Zone 1-2 intensity. |
| WEDNESDAY | Swim with a masters group or solo. Focus on skills and drills. 1000 yards (approx. 30 minutes) |
| THURSDAY | Run :30 minutes same as last week focus on skills and drills |
| FRIDAY | Swim with a masters group or solo. Focus on skills and drills. 1000 |
| SATURDAY | Ride 1:00 minutes in zone 1-2. Focus on your pedal strokes and 90 rpms (cadence) |
| SUNDAY | Run 30 minutes focus on your form. Forward lean, aim for 85-90 one foot strikes per minute. Intensity zone 1-2 |
| 8 WEEKS OUT – Olympic Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Bike test with power and heart rate 1:00-1:15. Same course and protocol as in week one
Continued: Strength Training 30 Minutes * Increase Resistance |
| WEDNESDAY | Swim Test
WU: 200 warm up (wu). 4 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time. CD: 200 – This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace. |
| THURSDAY | Run Test (3-Mile Time Trial):
• Do this test on a track or other 3 mile course, refer to training details, same as week one. • Record RPE, time, pace, average heart rate |
| FRIDAY | Swim 50 minutes
Endurance skills and drills zone 2. Sample workout below WU: 300 loosen up Drills: Focus on how well you do the drills, not on how fast. 4X75 25 fingertip drag / 25 fist / 25 swim 4X7525 thumb slide/25 HOOW / 25 swim MS: Focus on the aspect of the drill (recovery and hand entry) into the main set. 2-4 X (5x 100)RI: 20 seconds CD: 4X50 odds drill of choice / evens swim |
| SATURDAY | Ride 1-1.5 hours on a hilly course. Intensity primary zone 2-3
WU: 15 minutes zone 1 MS: 45-60 minutes on a hilly course or simulate hills by riding in a lower cadence today. Zone 2-3 CD: 15 minutes zone 11 |
| SUNDAY | Run 50 minutes zone 2-3 over a hilly course |
| 7 WEEKS OUT – Olympic Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Bike 1:15, sample workout below
WU: 5 minutes zone 1 / 15 minutes zone 2 MS: 3X 8 minutes zone 3 RI 2 minutes CD: 10 minutes zone 2, 10 minutes minutes zone 1 Continued: Strength Training 30 Minutes |
| WEDNESDAY | Swim 1:00
Endurance skills and drills zone 2, 2000-2500 yards WU: 300 get loose Drills: Focus on how well you do the drills, not on how fast. 6X 50 as 25 fingertip drag/ 25 swim 6X50 25 thumb-slide / 25 swim MS: Focus on the aspect of the drill (recovery) into the main set. 10X 100 swim RI 10″ CD: 4X50 as 25 thumb slide / 25 fingertip drag |
| THURSDAY | Run 5 miles focus on cadence and foot strike
WU: 5 minutes plus drills and dynamic stretching (refer to links below) MS: 4X 1k around the track (2 ½ laps) focus on descending 1-4 CD: 5 minutes allow HR to fall plus WU: Review the video links below for your run Then do the following drills during a 10 minute warmup, 4X30″ of each 1. Lean Forward |
| FRIDAY | Swim 1:00 zone 1-3
2000-2500 WU: 300 from 8×25 drills (finger-tip drag, fist, one arm only) MS: 6×50 moderate pace RI 10″ 3x 100 pull RI 10″ 6X 50s RI 10″ 3X 100 pull CD: 2-6X 50 alternate swim/drill |
| SATURDAY | Open Water Swim 20 minutes
Swim before your bike if possible to work on your swim to bike transition or swim after as a nice cool down Bike 2:00, zones 2-3 Options include hilly course, riding the second half faster than the first half, include some longer intervals like 10-20 minutes zone 3 efforts |
| SUNDAY | Run 6 miles zone 2-3 |
| 6 WEEKS OUT – Olympic Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Bike 1:15
WU: 15 minutes zone 2 include some skills and drills MS: 3×10 minutes ½ zone 3, ½ zone 4/ RI 5 minutes zone 1 CD: 15 minutes zone 1 Transition Run :25 immediately after the bike |
| WEDNESDAY | Swim 1:00 Zone 3-4, 2000-2500
WU: 200 swim.100 kick. 200 pull, 100 drill MS: 5x (4 x 75 RI 10” ) odds done as 50 fast, 25 moderate / evens 25 fast, 50 moderate Pull 2-4x 300 strong CD: 100 easy Continued: Strength Training 30 Minutes * Increase Resistance |
| THURSDAY | Run 45 minutes
WU: 10 minute plus drills and dynamic stretching MS: Run 5X 800s zone 3- 4 pace effort RI 2:00 CD: 5 minute plus static stretch |
| FRIDAY | Swim 1:00
Endurance skills and drills zone 3, 2000-2500 WU: 400 loosen up Drills: Focus on how well you do the drills, not on how fast. 4X 100 25 fingertip drag / 25 fist / 50 swim 4X 100 25 thumb slide/25 HOOW / 50 swim MS: Focus on the aspect of the drill (recovery and hand entry) into the main set. 5X 200 build RI: 20 seconds CD: 4X50 odds drill of choice / evens swim Note: Build start slow and get faster within each 200 Continued: Strength Training 30 Minutes |
| SATURDAY | BRICK
Bike 30-40 miles zones 2-3, similar to last week + run 1 -2 mile off the bike in zone 1-3 |
| SUNDAY | Open Water Swim 30 Minutes Plus run 7 miles zone 2-3 |
| 5 WEEKS OUT – Olympic Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | BRICK
WU: 10-20 minutes loosen up MS: Ride 2-4 X (15 minutes zone 2-4) Then run 1 mile zone 2-3 Repeat bike then run CD: 5-10 minutes easy |
| WEDNESDAY | Swim 1:00 Endurance skills and drills zone 2-3
WU: 100 free, 100 kick, 100 drill, MS: 4X200 RI 10″ 3X150 RI 10″ 4X100 RI 10″ 3X50 RI 10″ 4X25 RI 10″ CD: 4X50s 25 drill, 25 choice Continued: Strength Training 30 Minutes * Increase Resistance |
| THURSDAY | Bike 1:15 zone 2-3 Sample workout
WU: 20 minutes zone 1-2 MS: 6 X 4 minutes zone 3 RI 2′ zone 1 5x (30 sprint / 30″ easy) CD: 15 minutes zone 1-2 |
| FRIDAY | Swim 45 Minutes: Master swim or workout below
WU: 400 MS: 5X 200 build, RI 30″ Swim 5X100 odds fast evens build CD: 100 easy Continued: Strength Training 30 Minutes * Increase Resistance |
| SATURDAY | BRICK
Bike 2 hours zone 2-3 Run 3 miles minutes zone 2-3 |
| SUNDAY | Run 6 -7 miles zone 2 |
| 4 WEEKS OUT – Olympic Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Bike 1:15 Easy spin skills and drills 60-75 minutes zone 2
WU: 15 minutes 80-90 rpms zone 1-2 10 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets 40 min spin Z2 10 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets CD: 15 min zone 1 |
| WEDNESDAY | Swim 1:00 masters or the following workout
WU: 2x (100 swim, 100 kick, 100 drill) MS: Swim 3X500 #1 easy #2 300 EZ 200 hard #3 100 easy/300 hard/100 easy Easy = zone 2 hard =zone 3-4 CD: 300 choice |
| THURSDAY | Run 30 minutes
Optional easy run 30 minutes, skills and drills zone 2 |
| FRIDAY | Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| SATURDAY | EVENT: Sprint Distance or 5k or 10k event or a training day
If you race reset your training paces and zones. If not race to enter, simulate one on your own |
| SUNDAY | Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| 3 WEEKS OUT – Olympic Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Bike 1:30 zone 1-4 Sample workout:
WU: 30 minutes as 10 minute zone 1, 10 minutes zone 2 10 minutes zone 3 MS: ladder 2 times 1 minute zone 4/ 1 minute zone 2 2 minute zone 4/ 1 minute zone 2 3 minute zone 4/ 1 minute zone 2 4 minute zone 4/ 1 minute zone 2 5 minute zone 4/ 1 minute zone 2 CD: 20 minutes zone 2 |
| WEDNESDAY | Swim 45 minute
WU: 3X 100 odds swim/ even’s drill MS: Swim 1.5 k continuous, build your effort over the course of the 1.5k CD: 100 easy Continued: Strength Maintenance, 30 Minutes VLOG: Swimming with Paddles: Water Workout Wednesday with Wendy |
| THURSDAY | Run 40 minutes
WU: 10 minute plus drills and dynamic stretching MS: Run 8X 400 zone 4 pace effort RI 2:00 CD: 5 minute plus static stretch |
| FRIDAY | Swim 45 minutes
WU: 400 MS: 10X 150 odds FAST evens relaxed / RI 10″ CD: 200 easy |
| SATURDAY | BRICK or sprint distance race
Swim 1 k, Bike 20 miles, Run 4 miles |
| SUNDAY | Run 7-8 miles zone 1-3
Open Water Swim if you still want to continue practicing |
| 2 WEEKS OUT – Olympic Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Bike 1:00, sample workout
WU: 20 minutes zone 1-3 MS: 4X 4 minutes, zone 4 effort, RI 2:00 CD: 10 minutes |
| WEDNESDAY | Strength Maintenance 30 Minutes |
| THURSDAY | Run 50 Minutes
WU: 10 minute plus drills and dynamic stretching MS: Run 1X 1k, 2X 800 then 2X 400 zone 4 pace effort RI 2:00 CD: 5 minute plus static stretch |
| FRIDAY | Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| SATURDAY | BRICK-Option below or repeat a previous workout
WU: 10 minutes on the bike MS: 2x (Bike 3 miles at race pace then run 10 minutes) CD: 5-10 minutes bike or run |
| SUNDAY | Run 4 miles zone 1-2 |
| Additional Resources / Articles / Video Links | Triathlon Taper vs. Rest Week |
| RACE WEEK – Olympic Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Spin :40 zone 1-2 then Run 2 miles zone 1-2 |
| WEDNESDAY | Swim 1/2 mile loosen up (15 minutes) |
| THURSDAY | Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| FRIDAY | Swim 500 (10 minutes) |
| SATURDAY | Bike 5 miles, Run 1 mile. |
| SUNDAY | RACE DAY! Trust your training and your coach and most importantly, have FUN! |
| 10 BONUS VIDEOS
#AskCoachWendy Interview Segments Tips on How to Improve Your Swimming How to Master Open Water Swimming How to Bike More Efficiently How to Fuel on the Bike & Master Aid Stations How to Save Time in Transition Key Components of a Triathlon Race Plan Food to Avoid During Training or Racing S.M.A.R.T. Training Goals Off-Season Triathlon Training Ideas Balance and Flexibility Exercises for Triathletes |
