Olympic Triathlon Training Plan
A 10-week plan for Olympic-distance triathlon, with sweet spot cycling work to build the bike-specific power the longer distance demands.
Olympic distance asks more of your bike leg than a sprint — this 10-week plan layers sweet spot and tempo cycling work onto a solid aerobic base, building the sustained power you need to hold pace over 40km on the bike without blowing up the run that follows.
This plan is dynamic
Every cycling session in this plan automatically scales its power targets to your FTP, so it adapts as you get fitter — no need to guess your numbers or redo the math yourself. Life happens too: drag any session to a different day on your calendar whenever your routine changes.
Week-by-week breakdown
Base
Weeks 1–3Building aerobic volume on the bike alongside your swim and run training.
Build
Weeks 4–7Sweet spot cycling intervals and endurance rides to build sustained bike power.
Race Simulation
Weeks 8–9Tempo efforts and longer endurance rides that simulate race-day bike pacing.
Frequently asked questions
How is this different from the sprint triathlon plan?
Olympic distance roughly doubles every leg — this plan adds sweet spot cycling work specifically to build the sustained power a 40km bike leg demands.
Do I still need to run off the bike in training?
Yes — brick sessions (bike immediately followed by a short run) are essential race-specific practice this plan assumes you're adding alongside your cycling.