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The standard Olympic triathlon is around a quarter of a full Ironman with a 1.5k (1 mile) Swim, 40k (25 mile) Cycle and a 10k (6 mile) Run. This doesn’t mean that it is extremely easy to complete. Of course the amount of endurance needed is significantly less but the effort level is still quite great. Olympic triathlon training plans are focused on high intensity with endurance mixed in.
Swim Leg: A mile swim is just long enough to deter even strong swimmers so expect to be doing around 2-3 mid-high intensity sessions at distances longer than the race. This will allow you to build up the swimming stamina necessary to power through to the end of the swim.
Cycle Leg: The cycling training depends significantly on the athlete. Many people are fine to cycle 40km’s comfortably but need work to ride it at speed. As with most triathlons, this leg takes the longest in the race and therefore a strong cycle can significantly improve your overall triathlon performance. Expect one longer endurance ride per week with stamina sessions in between.
Run Leg: The 10K run at the end of an Olympic triathlon is not at all the same as a 10K on its own. A good amount of time needs to be spent practicing the adjustment from cycling to running. Any good training plan will include sessions where you switch from cycling to running several times to teach your body how to adapt and react. In addition to this, the overall endurance of the athlete dictates the ability to perform in the final leg of the race.
We hope that the training plans we have gathered for you will help you hit your racing goals! If there is something else you are looking for, please feel free to contact us.