Free Olympic-distance triathlon training plans

Got some standard-distance triathlons this season and want to race at the best of your ability? Here are some free Olympic-distance triathlon training plans for every level of experience and training time available, from beginner to advanced, 6 months plan to 6 weeks plan


Are you looking to step up to Olympic-distance triathlon, or beat an existing PB? And need some help, guidance and a plan? These Olympic-distance 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 Olympic distance 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

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

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.

Free 6 month short-course triathlon training plan for sprint and standard distances

This short course triathlon training plan is for athletes planning to do a sprint or standard distance triathlon in about six months time and are able to train around four times a week, between four to seven hours.


More Olympic-distance triathlon advice