Training Plans
Olympic Distance Triathlon
14 Week Training Calendar
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14 Week Training Plan
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Suitable for all levels of fitness.
Prerequisite before starting the plans:
1. Able to run 0.5 miles without stopping.
2. Able to swim 25 yards without stopping.
3. Able to Bike comfortably for 30 mins.
Training Phases:
Adaptation Stage
Week 1 - 3: This is a low intensity training phase allowing you to get
stronger gradually to avoid injuries further into the season. It is also meant to
help you be consistent in your workout – allowing you to adapt your training
program into your lifestyle. Do not exceed the recommended workout allocations
as this will only cause you to burn out or get injured as our training intensities
increases.
Aerobic Stage
Week 4 - 6: This is a period where Intensity levels are gradually increasing.
Swim Drills and track workouts are incorporated into your workout.
Active Recovery I
Week 7: Active recovery period. Allow your body to heal and recover.
You will enter the Endurance phase stronger.
Endurance Stage
Week 8 - 10: Open Water swimming is incorporated into the workout.
Brick workouts (Bike/Run) are introduced in this phase. Distance and intensity levels
are gradually increasing. Weight training is decreased. Track workout is introduced
for speed work.
Active Recovery II
Week 11: Active recovery period. Allow your body to heal and recover for higher
intensity workouts in the Competitive phase.
Competitive Stage
Week 12 - 13: Intensities & distance are at its maximum level. You
will be race ready at the end of this phase. There is no weight training in this
phase. Endurance training allowing you to “Go Long” is emphasized in
this phase.
Taper
Week 14: Recovery period. Intensity levels and distances are decreased.
Let your body recover so you can race in peak state on race day.
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