This training plan is designed to prepare you for a successful Olympic-Distance triathlon performance in 16 weeks. In a typical week there are 9 scheduled workouts: 3 swims, 3 rides, and 3 runs. In Weeks 2, 4, and 6, a 10-minute transition run follows Saturday’s bike ride. In Weeks, 8, 10, and 14, a bike-run brick workout replaces Saturday’s ride.
The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
In this plan the emphasis is on time efficiency within the 9-workouts-per-week framework, but the average workout is a little more challenging than in the Level 4 plan for those who are looking to improve on past performances. The plan begins with 4,400 yards of swimming, 3 hours and 15 minutes of cycling, and 1 hour and 53 minutes of running in Week 1. It peaks with 7,650 yards of swimming, 5 hours and 15 minutes of cycling, and 3 hours and 9 minutes of running in Week 15.