Alistair and Jonny Brownlee racing at Glasgow 2014
Alistair and Jonny Brownlee racing at Glasgow 2014
Training > Training plans

Free Olympic distance triathlon training plans

Try these free training plans and we'll have you haring around the track in no time

Are you looking to step up to Olympic distance triathlon, or beat an existing PB? These training plans have been carefully created by the 220 team to ensure that you'll hit your goals.

Take a look at them below (we've included a brief description of each) and click the links to download a print-ready copy to your computer.

You can find lots more free triathlon training plans on the 220 Triathlon website, including sprint distanceIronman and more.

12-week beginner training plan

Are you new to Olympic distance racing? This is the training plan for you – it's broken down into three blocks (building base fitness, improving speed and endurance, and getting ready to race) and should deliver you to the start line ready to rock.

Duration: 12 weeks
Hours per week: 6-8hrs

Download here

12-week intermediate training plan

Perfect for athletes who are not complete beginners to the sport and are looking to maintain an upward trajectory in racing Olympic or middle distance triathlon.

Duration: 12 weeks
Hours per week: 6-8hrs

Download here

Free 6 week Olympic distance training plan

Racing an Olympic distance soon but short on training hours? Then follow our six-week plan for the time-crunched athlete

Build race fitness (6-week plan)

Perfect for the arrival of spring, introduce specific race-day sessions now to build race fitness and set you up perfectly for the season ahead.

Download here

(Image: Delly Carr/ITU Media)


 
 

Daily deals from top retailers

We'd love you to add a comment! Please login or take half a minute to register as a free member

Luke Wilkins

Should Week 5 Tuesday running session be '15 MINUTES running at 80-85%maxHR'? It says 15 secs but it's a mistake right?

Luke Wilkins

Should Week 5 Tuesday running session be '15 MINUTES running at 80-85%maxHR'? It says 15 secs but it's a mistake right?

spar10

Bit strange that the Beginner plan has a 2.5 hour bike ride by week 5, but the Intermediate plan has no bike ride over 1.5 hours? Or am I missing something?

Back to the top