16-Week Olympic Triathlon Training Plan

Olympic Distance: 1500m swim • 40km bike • 10km run | 6 workouts/week: 2 swims, 2 bikes, 2 runs | Recovery weeks: 4, 8, 12 | Race: Week 16

Rest Day:

Start Date:

Training Intensity & Terminology Guide

Intensity Levels

Low Aerobic: Your natural "easy" pace in swimming, cycling or running.

Moderate Aerobic: An effort that is comfortable but not dawdling.

Threshold: An effort that is right on the threshold of making you really suffer.

Recovery: A very comfortable effort, deliberately slower than your natural pace.

VO2max: Maximal oxygen uptake – exercise at or near maximum aerobic capacity (very high intensity, 90-100% effort).

Hard: An effort that is very challenging but not maximal for the prescribed duration.

Sprint: A 100 percent maximal effort.

Fartlek: Swedish for "speed play" – alternating between faster and slower paces within the same workout.

Terminology

RI: Rest Interval – a duration of time for recovery between intervals.

WU: Warm-up

MS: Main set

CD: Cooldown

BASE PHASE (Weeks 1-6) - Build Aerobic Capacity & Endurance

WEEK 1

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM BASE 800m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI (Rest Interval)=0:10 ▸ MS: 2 ×100 @ moderate, RI=0:05 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 30 min ▸ WU: 10 min @ moderate ▸ MS: 10 min @ moderate ▸ CD: 10 min @ moderate	🏃 FOUNDATION RUN 25 min ▸ WU: Run 10 min @ moderate ▸ MS: Run 5 min @ moderate ▸ CD: Run 10 min @ moderate	🏊 SWIM BASE 800m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 2 ×100 @ moderate, RI=0:05 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 30 min ▸ WU: 10 min @ moderate ▸ MS: 10 min @ moderate ▸ CD: 10 min @ moderate	🏃 FOUNDATION RUN 25 min ▸ WU: Run 10 min @ moderate ▸ MS: Run 5 min @ moderate ▸ CD: Run 10 min @ moderate

WEEK 2

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM BASE 900m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI (Rest Interval)=0:10 ▸ MS: 3 ×100 @ moderate, RI=0:05 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 45 min ▸ WU: 10 min @ moderate ▸ MS: 25 min @ moderate ▸ CD: 10 min @ moderate	🏃 FOUNDATION RUN 30 min ▸ WU: Run 10 min @ moderate ▸ MS: Run 10 min @ moderate ▸ CD: Run 10 min @ moderate	🏊 SWIM BASE 900m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 3 ×100 @ moderate, RI=0:05 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 45 min ▸ WU: 10 min @ moderate ▸ MS: 25 min @ moderate ▸ CD: 10 min @ moderate 🏃 TRANSITION RUN 10 min ▸ MS: Run 10 min @ moderate immediately following today's bike workout	🏃 FOUNDATION RUN 30 min ▸ WU: Run 10 min @ moderate ▸ MS: Run 10 min @ moderate ▸ CD: Run 10 min @ moderate

WEEK 3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM BASE 1000m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI (Rest Interval)=0:10 ▸ MS: 4 ×100 @ moderate, RI=0:05 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 1:00 ▸ WU: 10 min @ moderate ▸ MS: 40 min @ moderate ▸ CD: 10 min @ moderate	🏃 FOUNDATION RUN 35 min ▸ WU: Run 10 min @ moderate ▸ MS: Run 15 min @ moderate ▸ CD: Run 10 min @ moderate	🏊 SWIM FARTLEK 1000m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 4 ×100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 1:00 ▸ WU: 10 min @ moderate ▸ MS: 40 min @ moderate ▸ CD: 10 min @ moderate	🏃 FOUNDATION RUN 35 min ▸ WU: Run 10 min @ moderate ▸ MS: Run 15 min @ moderate ▸ CD: Run 10 min @ moderate ▸ Olympic Triathlon Training Plan: Week 4

WEEK 4

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM BASE 800m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI (Rest Interval)=0:10 ▸ MS: 2 ×100 @ moderate, RI=0:05 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 45 min ▸ WU: 10 min @ moderate ▸ MS: 4 ×1-minute hill climbs @ speed with enough recovery to reach total workout time of 45 min (including warm-up and cool-down) ▸ CD: 10 min @ moderate	🏃 FARTLEK RUN 30 min ▸ WU: Run 5 min @ moderate ▸ MS: 6 ×30 seconds @ VO2max with enough active recovery to reach total workout time of 30 min (including warm-up and cool-down) ▸ CD: Run 5 min @ moderate	🏊 SWIM FARTLEK 900m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 4 ×100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 30 min ▸ WU: 10 min @ moderate ▸ MS: 10 min @ moderate ▸ CD: 10 min @ moderate 🏃 TRANSITION RUN 10 min ▸ MS: Run 10 min @ moderate immediately following today's bike workout	🏃 FOUNDATION RUN 30 min ▸ WU: Run 10 min @ moderate ▸ MS: Run 10 min @ moderate ▸ CD: Run 10 min @ moderate

WEEK 5

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM BASE 1100m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 5 ×100 @ moderate, RI=0:05 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 BIKE SHORT HILL CLIMBS 50 min ▸ WU: 10 min @ moderate ▸ MS: 5 ×1-minute hill climbs @ speed with enough recovery to reach total workout time of 50 min (including warm-up and cool-down) ▸ CD: 10 min @ moderate	🏃 FARTLEK RUN 30 min ▸ WU: Run 5 min @ moderate ▸ MS: 8 ×30 seconds @ VO2max with enough active recovery to reach total workout time of 30 min (including warm-up and cool-down) ▸ CD: Run 5 min @ moderate	🏊 SWIM FARTLEK 1100m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 4 ×100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 ▸ 4 ×25 @ speed, RI=0:20 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 1:00 ▸ WU: 10 min @ moderate ▸ MS: 40 min @ moderate ▸ CD: 10 min @ moderate	🚴 FOUNDATION BIKE 1:00 ▸ WU: 10 min @ moderate ▸ MS: 40 min @ moderate ▸ CD: 10 min @ moderate

WEEK 6

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM THRESHOLD + SPRINT 1200m	🚴 BIKE SHORT HILL CLIMBS 55 min ▸ WU: 10 min @ moderate ▸ MS: 6 ×1-minute hill climbs @ speed with enough recovery to reach total workout time of 55 min (including warm-up and cool-down) ▸ CD: 10 min @ moderate	🏃 FARTLEK RUN 35 min ▸ WU: Run 5 min @ moderate ▸ MS: 8 ×30 seconds @ VO2max with enough active recovery to reach total workout time of 35 min (including warm-up and cool-down) ▸ CD: Run 5 min @ moderate	🏊 SWIM FARTLEK 1100m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 4 ×100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 ▸ 8 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 1:00 ▸ WU: 10 min @ moderate ▸ MS: 40 min @ moderate ▸ CD: 10 min @ moderate 🏃 TRANSITION RUN 10 min ▸ MS: Run 10 min @ moderate immediately following today's bike workout	🏃 FOUNDATION RUN 45 min ▸ WU: Run 10 min @ moderate ▸ MS: Run 25 min @ moderate ▸ CD: Run 10 min @ moderate ▸ Olympic Triathlon Training Plan: Week 7

BUILD PHASE (Weeks 7-11) - High-Intensity & Endurance Development

WEEK 7

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM BASE + LACTATE 1275m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 3 ×100 @ moderate, RI=0:05 ▸ 5 ×75 @ VO2max, RI=0:45 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 1:00 ▸ WU: 10 min @ moderate ▸ MS: 2 ×5-minute hill climbs @ VO2max with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) ▸ CD: 10 min @ moderate	🏃 RUN LACTATE INTERVALS 32 min ▸ WU: Run 10 min @ easy ▸ MS: 12 ×30 seconds @ VO2max with 30-second active recoveries @ easy ▸ CD: Run 10 min @ easy	🏊 SWIM THRESHOLD + SPRINT 1200m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 3 ×200 @ threshold, RI=0:45 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 1:15 ▸ WU: 10 min @ moderate aerobic pace ▸ MS: 55 min @ moderate aerobic pace ▸ CD: 10 min @ moderate aerobic pace	🏃 FOUNDATION RUN 50 min ▸ WU: Run 10 min @ moderate ▸ MS: Run 30 min @ moderate ▸ CD: Run 10 min @ moderate

WEEK 8

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM BASE 1000m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 2 ×100 @ moderate, RI=0:05 ▸ 4 ×75 @ VO2max, RI=0:45 ▸ CD: 200 @ easy	🚴 BIKE LACTATE INTERVALS 1:00 ▸ WU: 10 min @ moderate ▸ MS: 2 ×3-minute intervals @ VO2max on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) ▸ CD: 10 min @ moderate	🏃 RUN LACTATE INTERVALS 32 min ▸ WU: Run 10 min @ easy ▸ MS: 12 ×30 seconds @ VO2max with 30-second active recoveries @ easy ▸ CD: Run 10 min @ easy	🏊 SWIM BASE 900m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 2 ×200 @ threshold, RI=0:45 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 1:00 ▸ WU: 10 min @ moderate ▸ MS: 40 min @ moderate ▸ CD: 10 min @ moderate 🏃 TRANSITION RUN 10 min ▸ MS: Run 10 min @ moderate immediately following today's bike workout	🏃 FOUNDATION RUN 45 min ▸ WU: Run 10 min @ moderate ▸ MS: Run 25 min @ moderate ▸ CD: Run 10 min @ moderate

WEEK 9

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM BASE + LACTATE 1350m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 3 ×100 @ moderate, RI=0:05 ▸ 6 ×75 @ VO2max, RI=0:45 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 BIKE LONG HILL CLIMBS 1:05 ▸ WU: 10 min @ moderate ▸ MS: 3 ×5-minute hill climbs @ VO2max with enough recovery to reach total workout time of 1 hour and 5 min (including warm-up and cool-down) ▸ CD: 10 min @ moderate	🏃 RUN LACTATE INTERVALS 34 min ▸ WU: Run 10 min @ easy ▸ MS: 14 ×30 seconds @ VO2max with 30-second active recoveries @ easy ▸ CD: Run 10 min @ easy	🏊 SWIM BASE + LACTATE 1400m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 MS: 4 ×200 @ threshold, RI=0:45 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 1:15 ▸ WU: 10 min @ moderate aerobic pace ▸ MS: 55 min @ moderate aerobic pace ▸ CD: 10 min @ moderate aerobic pace	🏃 FOUNDATION RUN 55 min ▸ WU: Run 10 min @ moderate ▸ MS: Run 35 min @ moderate ▸ CD: Run 10 min @ moderate

WEEK 10

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM BASE + LACTATE 1350m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 3 ×100 @ moderate, RI=0:05 ▸ 6 ×75 @ VO2max, RI=0:30 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 BIKE LACTATE INTERVALS 1:15 ▸ WU: 10 min @ moderate ▸ MS: 4 ×3-minute intervals @ VO2max on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 min (including warm-up and cool-down) ▸ CD: 10 min @ moderate	🏃 RUN LACTATE INTERVALS 36 min ▸ WU: Run 10 min @ easy ▸ MS: 8 ×1 minute @ VO2max with 1-minute active recoveries @ easy ▸ CD: Run 10 min @ easy	🏊 SWIM BASE + LACTATE 1400m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 4 ×200 @ threshold, RI=0:30 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🏋️ BRICK 1:20 ▸ WU: Bike 1 hour @ moderate ▸ MS: Run 20 min @ moderate	🏃 FOUNDATION RUN 40 min ▸ WU: Run 10 min @ moderate ▸ MS: Run 20 min @ moderate ▸ CD: Run 10 min @ moderate

WEEK 11

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM BASE + LACTATE 1350m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 3 ×100 @ moderate, RI=0:05 ▸ 6 ×75 @ VO2max, RI=0:20 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 BIKE LONG HILL CLIMBS 1:10 ▸ WU: 10 min @ moderate ▸ MS: 4 ×5-minute hill climbs @ VO2max with enough recovery to reach total workout time of 1 hour and 10 min (including warm-up and cool-down) ▸ CD: 10 min @ moderate	🏃 RUN LACTATE INTERVALS 40 min ▸ WU: Run 10 min @ easy ▸ MS: 10 ×1 minute @ VO2max with 1-minute active recoveries @ easy ▸ CD: Run 10 min @ easy	🏊 SWIM BASE + LACTATE 1400m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 4 ×200 @ threshold, RI=0:20 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 1:30 ▸ WU: 10 min @ moderate ▸ MS: 1 hour and 10 min @ moderate ▸ CD: 10 min @ moderate	🏃 LONG RUN 1:05 ▸ WU: Run 10 min @ moderate ▸ MS: Run 45 min @ moderate ▸ CD: Run 10 min @ moderate ▸ Olympic Triathlon Training Plan: Week 12

PEAK PHASE (Weeks 12-16) - Race-Specific Training & Taper

WEEK 12

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM BASE + LACTATE 1100m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 MS: 2 ×100 @ moderate, RI=0:05 ▸ 4 ×75 @ VO2max, RI=0:45 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 45 min ▸ WU: 8 min @ moderate ▸ MS: 2 ×10 min @ threshold with 10 min active recovery ▸ CD: 7 min @ moderate	🏃 FOUNDATION RUN 30 min ▸ WU: Run 10 min @ easy ▸ MS: Run 10 min @ threshold ▸ CD: Run 10 min @ easy	🏊 SWIM THRESHOLD + SPRINT 1200m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 3 ×200 @ threshold, RI=0:45 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 RECOVERY BIKE 20 min ▸ WU: 10 min @ recovery ▸ CD: 10 min @ recovery	🏁 RACE DAY! If you can't find a local sprint triathlon to participate in today, do a sprint triathlon time trial as part of this Olympic triathlon training plan on your own instead. Swim 800 Bike 12 miles Run 3 miles

WEEK 13

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM BASE + LACTATE 1500m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 4 ×100 @ moderate, RI=0:05 ▸ 5 ×100 @ VO2max, RI=1:00 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 TEMPO BIKE 55 min ▸ WU: 17 min @ moderate ▸ MS: 22 min @ threshold ▸ CD: 16 min @ moderate	🏃 TEMPO RUN 32 min ▸ WU: Run 10 min @ easy ▸ MS: Run 12 min @ threshold ▸ CD: Run 10 min @ easy	🏊 SWIM BASE + LACTATE 1500m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 3 ×300 @ threshold, RI=1:00 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 1:45 ▸ WU: 10 min @ moderate ▸ MS: 1 hour and 25 min @ moderate ▸ CD: 10 min @ moderate	🏃 LONG RUN 1:05 ▸ WU: Run 10 min @ moderate ▸ MS: Run 45 min @ moderate ▸ CD: Run 10 min @ moderate

WEEK 14

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM THRESHOLD + SPRINT 1500m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 4 ×100 @ moderate, RI=0:05 ▸ 5 ×100 @ VO2max, RI=1:00 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 TEMPO BIKE 55 min ▸ WU: 17 min @ moderate ▸ MS: 22 min @ threshold ▸ CD: 16 min @ moderate	🏃 TEMPO RUN 32 min ▸ WU: Run 10 min @ easy ▸ MS: Run 12 min @ threshold ▸ CD: Run 10 min @ easy	🏊 SWIM BASE + LACTATE 1500m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 3 ×300 @ threshold, RI=1:00 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 FOUNDATION BIKE 1:45 ▸ WU: 10 min @ moderate ▸ MS: 1 hour and 25 min @ moderate ▸ CD: 10 min @ moderate	🏃 LONG RUN 1:05 ▸ WU: Run 10 min @ moderate ▸ MS: Run 45 min @ moderate ▸ CD: Run 10 min @ moderate

WEEK 15

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM THRESHOLD + SPRINT 1500m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 4 ×100 @ moderate, RI=0:05 ▸ 5 ×100 @ VO2max, RI=0:30 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 TEMPO BIKE 1:05 ▸ WU: 21 min @ moderate ▸ MS: 24 min @ threshold ▸ CD: 20 min @ moderate	🏃 TEMPO RUN 36 min ▸ WU: Run 10 min @ easy ▸ MS: Run 16 min @ threshold ▸ CD: Run 10 min @ easy	🏊 SWIM BASE + LACTATE 1500m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 3 ×300 @ threshold, RI=0:30 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 LONG BIKE 2:00 ▸ WU: 10 min @ moderate ▸ MS: 1 hour and 40 min @ moderate ▸ CD: 10 min @ moderate	🏃 LONG RUN 1:05 ▸ WU: Run 10 min @ moderate ▸ MS: Run 45 min @ moderate ▸ CD: Run 10 min @ moderate ▸ Olympic Triathlon Training Plan: Week 16

WEEK 16

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
REST	🏊 SWIM BASE + LACTATE 1100m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 2 ×100 @ moderate, RI=0:05 ▸ 4 ×75 @ VO2max, RI=0:45 ▸ 4 ×25 kick, RI=0:15 ▸ CD: 200 @ easy	🚴 TEMPO BIKE 45 min ▸ WU: 8 min @ moderate ▸ MS: 2 ×10 min @ threshold with 10 min active recovery ▸ CD: 7 min @ moderate	🏃 TEMPO RUN 30 min ▸ WU: Run 10 min @ easy ▸ MS: Run 10 min @ threshold ▸ CD: Run 10 min @ easy	🏊 SWIM THRESHOLD + SPRINT 900m ▸ WU: 200 @ easy ▸ 4 ×25 drills, RI=0:10 ▸ MS: 2 ×200 @ threshold, RI=0:45 ▸ CD: 200 @ easy	🚴 RECOVERY BIKE 20 min ▸ WU: 10 min @ recovery ▸ CD: 10 min @ recovery	🏁 RACE DAY!

Source: This training plan is adapted from Triathlete Magazine's 16-Week Olympic Triathlon Training Plan