Free Olympic-distance triathlon training plans

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 distance, Ironman and more.

12-week Olympic-distance beginner training plan

Are you new to Olympic distance racing? This is free 3 month olympic distance training plan for beginners is 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 Olympic-distance 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

• Free 6 week Olympic distance training plan

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.