Olympic Triathlon Training Program - Elite
The following is an example of an elite athlete's Olympic Triathlon Training program (phase 1). Before starting any training, you must have a medical examination to ensure it is safe for you to do so.
Any training program application is at the athlete's discretion and risk.
Key to notations and terms used
| m = metres | k = kilometres | hrs = hours | min = minutes | secs = seconds | Rep = repetition |
| pb = "personal best" time for Triathlon | 5 × 200m = 5 repetitions of 200 metres |
| tpb = "target personal best" time for the Triathlon event |
Phase 1
Each training session should include an appropriate warm-up before the session and a cool-down after the session.
Week 1
| Day | Develop | Session | Effort |
| Monday | General Strength & Endurance |
Weight Training Bike - 2 hrs Swim - 30 mins |
tpb+15% tpb+15% |
| Tuesday | General Strength & Endurance |
Run - 40 mins Bike - 2 hrs Swim - 30 mins |
tpb+15% tpb+15% tpb+15% |
| Wednesday | General Strength | Weight Training | |
| Thursday | General Strength & Endurance |
Run - 40 mins Bike - 2 hrs Swim - 30 mins |
tpb+15% tpb+15% tpb+15% |
| Friday | General Strength & Endurance |
Weight Training Run - 40 mins Swim - 30 mins |
tpb+15% tpb+15% |
| Saturday | General Strength & Endurance |
Run - 40 mins Bike - 2 hrs Swim - 30 mins |
tpb+15% tpb+15% tpb+15% |
| Sunday | Rest |
Week 2
| Day | Develop | Session | Effort |
| Monday | General Strength & Endurance |
Weight Training Bike - 2.5 hrs Swim - 35 mins |
tpb+15% tpb+15% |
| Tuesday | General Strength & Endurance |
Run - 50 mins Bike - 2.5 hrs Swim - 35 mins |
tpb+15% tpb+15% tpb+15% |
| Wednesday | General Strength | Weight Training | |
| Thursday | General Strength & Endurance |
Run - 50 mins Bike - 2.5 hrs Swim - 35 mins |
tpb+15% tpb+15% tpb+15% |
| Friday | General Strength & Endurance |
Weight Training Run - 50 mins Swim - 35 mins |
tpb+15% tpb+15% |
| Saturday | General Strength & Endurance |
Run - 50 mins Bike - 2.5 hrs Swim - 35 mins |
tpb+15% tpb+15% tpb+15% |
| Sunday | Rest |
Week 3
| Day | Develop | Session | Effort |
| Monday | General Strength & Endurance |
Weight Training Bike - 3 hrs Swim - 40 mins |
tpb+15% tpb+15% |
| Tuesday | General Strength & Endurance |
Run - 60 mins Bike - 3 hrs Swim - 40 mins |
tpb+15% tpb+15% tpb+15% |
| Wednesday | General Strength | Weight Training | |
| Thursday | General Strength & Endurance |
Run - 60 mins Bike - 3 hrs Swim - 40 mins |
tpb+15% tpb+15% tpb+15% |
| Friday | General Strength & Endurance |
Weight Training Run - 60 mins Swim - 40 mins |
tpb+15% tpb+15% |
| Saturday | General Strength & Endurance |
Run - 60 mins Bike - 3 hrs Swim - 40 mins |
tpb+15% tpb+15% tpb+15% |
| Sunday | Rest |
Week 4
| Day | Develop | Session | Effort |
| Monday | Strength General & Evaluation |
Weight Training Bike - 30 min maximum distance |
100% |
| Tuesday | Endurance General | Swim - 30 min Fartlek | |
| Wednesday | Strength General & Evaluation |
Weight Training Run - Cooper Test |
100% |
| Thursday | Endurance General | Bike - 2 hrs Fartlek | |
| Friday | Strength General & Evaluation |
Weight Training Swim - 10 min maximum distance |
100% |
| Saturday | Rest | ||
| Sunday | Rest |
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2007) Olympic Triathlon Training - Elite - Phase 1[WWW] Available from: https://www.brianmac.co.uk/triathlon/oeph1.htm [Accessed 30/3/2025]
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