BEGINNER Olympic Distance Triathlon Plan, 4 to 5 hours per week. 12 weeks.


This Olympic distance triathlon plan is designed for novice triathletes. The minimal fitness requirements are that you can already swim 900 metres (with rests), cycle for 45 minutes and run for 25 minutes, not all on the same day. This plan lasts 12 weeks, culminating in your target Olympic distance triathlon event. Towards the end of the training plan there are several confidence building workouts, including open water swims and race simulations.

Generally there are seven workouts per week, consisting of 2 swims, 2 cycles, 2 runs and a strength and conditioning workout. There is a rest day each week and every fourth week is an active recovery week, with a slightly lower training volume to help your body recover and adapt to the accumulative training load.


If you follow this training plan consistently you can expect to significantly increase your Olympic triathlon fitness, confidence and race readiness. Athletes who've followed this plan have conquered Olympic distance triathlons all around the world, often surpassing their performance expectations.

"I have been using your training plans and found your website so I could find a way to say THANK YOU!! The one I used to train for my second Olympic this summer was amazing. I fell in love with heart rate training and the intervals in your plans -- it made a HUGE difference both mentally and physically. Not only was I faster and enjoyed the training workouts more, but my average HR during the race dropped by 20 BPM which to me was huge." Grace Nalani, 2015.


Your training plan gives you detailed daily workouts, so you know exactly what to do each day. If you have Training Peaks Premium, you can drag and drop the workouts to suit your personal availability. I give advice on how to do this effectively in the instructions attached to day 1 of your training plan. I also use five different Training Zones so that you know how hard to train each day. You can use perceived exertion, heart rate, power, pace or a combination of all four.


This plan is designed by Phil Mosley who has written over 50 published training plans for UK magazines such as Triathlon Plus and Cycling Weekly. He is a 1 hour 55 minute Olympic distance triathlete and an Ironman Certified Coach with 20-years experience. You can email him if you have any questions about your plan.


Phil Mosley  Triathlon Plus Logo

Get the latest news

Join Us