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


This training plan is designed for novice triathletes and culminates with an Olympic distance triathlon. With just four weeks to go the minimal fitness requirements for this plan are that you can already swim 1500 metres with rests, cycle for 1 hour 10 minutes and run for 35 minutes, not all on the same day. To help you get race-ready, there are several confidence building workouts, including open water swims and broken 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 the fourth week is a taper phase with a slightly lower training volume to help you get in peak race shape.


If you follow this training plan consistently you can expect to 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 am getting used to training intelligently and not just thrashing myself all the time. I had tremendous success with your plan - it felt like it was written for me."Alistair Asher, 2016.


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 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