Plan Goal
Build to a fast, confident Olympic-distance performance — a composed swim, a strong and efficient bike, and a sharp, well-paced 10K run.
This plan is designed to develop speed and endurance in the right balance. You’ll progress logically, train with clarity, and arrive on race day ready to perform rather than simply survive.
How We Guide Intensity (Clear & Flexible)
This plan uses mixed metrics on purpose so every session is guided by the most useful tool for the job.
Swim: guided by pace per 100m, supported by RPE
Bike: power-led by default to develop precision and race-specific control. If power isn’t available, sessions can be completed effectively using RPE
Run: guided by pace or heart rate depending on the session, with RPE as the final check
Because Olympic racing sits closer to threshold intensity, you’ll see more pace-based running and power-based bike work than in longer-distance plans — helping you get faster, not just fitter.
 
What to Expect
✅ Structured progression — Base → Build → Peak → Taper
✅ Balanced mix of endurance and speed development
✅ Clear intensity cues — power, pace, HR, and RPE used deliberately
✅ Race-specific bricks — learning to run fast off a hard bike
✅ Shorter, sharper sessions that fit busy schedules
✅ Strength & mobility included for resilience and performance
 
Perfect For
Athletes targeting their first Olympic triathlon
Experienced racers aiming to improve times and race execution
70.3 or Ironman athletes wanting a speed-focused block
Time-limited athletes who want effective, focused training
Optional Add-Ons (recommended)
✅ Strength & Conditioning (25–35′, 1–2×/wk)
✅ Mobility/Recovery (5–10′, little & often)
✅ Technique refreshers for swim skills and run economy
Need help integrating these? Drop us a message — we’re happy to help.
Train smart. Be precise. Race fast.
You’re preparing for a strong Olympic-distance performance.