Sample plan · Olympic triathlon · 12 weeks

First Olympic triathlon training plan on 7 hours a week

For someone who can swim a few lengths, rides a bike now and then and runs a little, and wants to finish a first standard-distance triathlon: a 1.5 km swim, 40 km bike and 10 km run. The week never goes past 7 h. There are two swims, two rides and two or three runs a week. Swims start with technique and build to 2,200 yd, a little more than the race swim; the long ride and long run grow in small steps, and from the build phase about every other long ride finishes with a short run off the bike so race day is not the first time your legs feel that. In a few weeks a swim and a short easy session share one day: do them morning and evening, or back to back with the swim first.

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This plan at a glance

Triathlete: 32, first time at this distance
Goal: Finish comfortably
Recent race: none (sessions set by effort)
Training now: swim 2,000 yd, bike 2 h, run 10 mi a week; longest ride 1.3 h, longest run 4 mi
Schedule: long ride on Sat, long run on Sun, up to 2 swim days, some days with two sessions, with bricks
Time: 4 h 25 to 7 h a week (ceiling 7 h), longest ride 1 h 45 (25 mi)
Lighter weeks: 2 cutback weeks, 1-week taper

Dates assume a start on Monday 9 November 2026 with no race date, so the plan ends with a goal session. Your own plan starts the Monday after you build it, and with a race date it counts back from race day.

This plan is general guidance, not medical advice. Check with a doctor before starting a new training program, and stop and get help if something hurts or feels wrong.

Goal session · Saturday 30 January 2027

Goal day: there is no race on the calendar, so make this your test: a full Olympic triathlon (0.9 mi swim, 24.9 mi bike, 6.2 mi run) on your own at race effort, with a friend or a club and somewhere safe to swim. Or enter a local race and make it count.

How we built it

The assumptions behind this plan.

You gave no day off, so the plan keeps Mon as a rest day; mark a day unavailable if you'd rather choose it.
You train about 4.4 h a week now (swim 45 min, ride 2 h, run 1.7 h at about 10 min per mile), so week 1 starts at 4.4 h.
Weekly hours peak at 7 h in week 11, at your 7 h ceiling.
Time moves from your current split (swim 17% / bike 45% / run 38%) to the Olympic triathlon split (25 / 40 / 35) by week 5, then stays there. No sport grows more than 20% plus 15 min in a week.
Swim distance grows at most 15% or 500 yd a week, whichever is more, so the swim catches up with its share gradually; until it does, the spare time goes to the bike and the run.
With your available days, some days hold two sessions (one such day a week): a swim beside an easy run or ride, or beside the bike or run quality session. Do them morning and evening, or back to back with the swim first.
At your experience the plan keeps three hard days a week (the long ride, the long run and one more), so the midweek bike and run quality sessions take turns, week by week.
Bricks: every other build and peak week the long ride ends with a run off the bike (15 min in the build, 20 min in the peak); in the peak the other weeks have a midweek brick at race effort in place of the bike session. Race week has a short opener brick. Bricks never fall on the long run day.
The long ride is also kept to at most 65% of each week's riding, so the week keeps a second ride of useful length.

Zones

No FTP, heart rate or swim CSS was given, so bike and swim sessions are set by effort (RPE). Add them when you change your answers to get watts, heart-rate bands and swim paces.

Overview

Weekly training time in hours. Tap a bar to jump to that week.

1 2 3 4 5 6 7 8 9 10 11 12

Base
Build
Peak
Taper
Cutback week

Week by week

Tap a day for the full session.

Week 1

base 4 h 25swim 45 min · bike 2 h · run 1 h 10 · strength 30 min

Base: easy aerobic work in all three sports, technique in the pool, and steadily longer long sessions.

Mon · Rest

Rest after the long run.

Tue · Swim · 20 min · 800 yd

Technique swim 800 yd (20 min): easy swimming with 25s of drill (catch-up, fingertip drag) mixed in, resting as long as you need between lengths. Good technique is free speed, and it is learned fresh.

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure. Strong hips and shoulders hold your form late in the race.

Wed · Easy ride · 45 min · 10 mi

Easy ride 45 min (conversational, RPE 3–4), cadence 85–95 rpm. Include 4 × 1 min fast spin-ups (110+ rpm, light gear) with 2 min easy between: they keep the legs quick.

Thu · Long swim · 25 min · 1,000 yd

Long swim 1,000 yd (25 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.

Fri · Easy run · 30 min · 3 mi

Easy 3 mi (conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Sat · Long ride · 1 h 15 · 20 mi

Long ride 1 h 15 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.

Sun · Long run · 40 min · 4 mi

Long run 4 mi (relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.

Week 2

base 4 h 55swim 50 min · bike 2 h 05 · run 1 h 30 · strength 30 min

Base: easy aerobic work in all three sports, technique in the pool, and steadily longer long sessions.

Mon · Rest

Rest after the long run.

Tue · Swim · 25 min · 1,000 yd

Technique swim 1,000 yd (25 min): 300 easy, 8 × 50 drill-swim by 25 (catch-up, fingertip drag), then easy 100s with a long, relaxed exhale, and 200 easy to finish. Good technique is free speed, and it is learned fresh.

Wed · Easy ride · 45 min · 10 mi

Easy ride 45 min (conversational, RPE 3–4), cadence 85–95 rpm. Include 4 × 1 min fast spin-ups (110+ rpm, light gear) with 2 min easy between: they keep the legs quick.

Thu · Long swim · 25 min · 1,200 yd

Long swim 1,200 yd (25 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.

Fri · Easy run · 40 min · 4 mi

Easy 4 mi (conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Sat · Long ride · 1 h 20 · 20 mi

Long ride 1 h 20 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.

Sun · Long run · 50 min · 5 mi

Long run 5 mi (relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.

Week 3

base 5 h 25swim 1 h · bike 2 h 05 · run 1 h 50 · strength 30 min

Base: easy aerobic work in all three sports, technique in the pool, and steadily longer long sessions.

Mon · Rest

Rest after the long run.

Tue · Swim · 25 min · 1,200 yd

Technique swim 1,200 yd (25 min): 300 easy, 8 × 50 drill-swim by 25 (catch-up, fingertip drag), then easy 100s with a long, relaxed exhale, and 200 easy to finish. Good technique is free speed, and it is learned fresh.

Wed · Easy ride · 45 min · 10 mi

Easy ride 45 min (conversational, RPE 3–4), cadence 85–95 rpm. Include 4 × 1 min fast spin-ups (110+ rpm, light gear) with 2 min easy between: they keep the legs quick.

Thu · Long swim · 35 min · 1,500 yd

Long swim 1,500 yd (35 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.

Fri · Easy run · 50 min · 5 mi

Easy 5 mi (conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Sat · Long ride · 1 h 20 · 20 mi

Long ride 1 h 20 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.

Sun · Long run · 1 h · 6 mi

Long run 6 mi (relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.

Week 4

base cutback 4 h 15swim 50 min · bike 1 h 45 · run 1 h 10 · strength 30 min

Cutback week: less time in every sport so the last block can sink in. Keep everything relaxed.

Mon · Rest

Rest after the long run.

Tue · Swim · 25 min · 1,000 yd

Wed · Easy ride · 45 min · 10 mi

Easy ride 45 min (conversational, RPE 3–4), cadence 85–95 rpm. Include 4 × 1 min fast spin-ups (110+ rpm, light gear) with 2 min easy between: they keep the legs quick.

Thu · Long swim · 25 min · 1,200 yd

Long swim 1,200 yd (25 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.

Fri · Easy run · 30 min · 3 mi

Easy 3 mi (conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Sat · Long ride · 1 h · 15 mi

Long ride 1 h (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.

Sun · Long run · 40 min · 4 mi

Long run 4 mi (relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.

Week 5

build 5 h 55swim 1 h · bike 2 h 25 · run 2 h 05 · strength 25 min

Build: one or two quality sessions arrive, and the long ride and long run keep growing.

Mon · Rest

Rest after the long run.

Tue · Swim: key set · 25 min · 1,200 yd

Swim key set 1,200 yd (25 min): warm up 300 easy with a few drills, then 7 × 100 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 10 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.

Wed · Sweet spot · 55 min · 15 mi

Sweet spot 55 min: warm up 20 min easy, then 2 × 9 min at sweet spot (comfortably hard, RPE 7) with 5 min easy between; 12 min easy to finish. Sweet spot builds the sustainable power long-course racing runs on.

Thu · Long swim · 35 min · 1,500 yd

Long swim 1,500 yd (35 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.

Fri · Easy run · 55 min · 5.5 mi

Easy 5.5 mi (conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Sat · Long ride · 1 h 30 · 20 mi

Long ride 1 h 30 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.

Sun · Long run · 1 h 10 · 7 mi

Long run 7 mi (relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.

Week 6

build 6 h 25swim 1 h 10 · bike 2 h 20 · run 2 h 30 · strength 25 min

Build: one or two quality sessions arrive, and the long ride and long run keep growing.

Mon · Rest

Rest after the long run.

Tue · Swim: key set · 30 min · 1,400 yd

Swim key set 1,400 yd (30 min): warm up 300 easy with a few drills, then 9 × 100 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 10 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.

Second session: Easy ride · 50 min · 10 mi. Easy ride 50 min (conversational, RPE 3–4), cadence 85–95 rpm. Easy riding builds the aerobic engine without costing your run.

Wed · Tempo · 35 min · 3.5 mi

Tempo 3.5 mi: warm up 1 mi easy, then 1.5 mi continuous at threshold (comfortably hard, the effort you could hold for about an hour, RPE 7); cool down about 1 mi easy. Run quality keeps your running sharp on fewer miles than a runner does.

Thu · Long swim · 40 min · 1,800 yd

Long swim 1,800 yd (40 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.

Fri · Easy run · 30 min · 3 mi

Easy 3 mi (conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Sat · Brick: bike + run · 1 h 45 · 20 mi

Long ride 1 h 30 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on. Then rack the bike and run 15 min straight off it at easy-to-steady effort (conversational, RPE 3–4). The first minutes off the bike feel strange; practice makes them feel normal.

Sun · Long run · 1 h 10 · 7 mi

Long run 7 mi (relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.

Week 7

build 6 h 35swim 1 h 25 · bike 2 h 30 · run 2 h 15 · strength 25 min

Build: one or two quality sessions arrive, and the long ride and long run keep growing.

Mon · Rest

Rest after the long run.

Tue · Swim: key set · 40 min · 1,700 yd

Swim key set 1,700 yd (40 min): warm up 300 easy with a few drills, then 8 × 150 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 15 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.

Second session: Easy run · 35 min · 3.5 mi. Easy 3.5 mi (conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Wed · Sweet spot · 55 min · 15 mi

Sweet spot 55 min: warm up 20 min easy, then 2 × 10 min at sweet spot (comfortably hard, RPE 7) with 5 min easy between; 10 min easy to finish. Sweet spot builds the sustainable power long-course racing runs on.

Thu · Long swim · 45 min · 2,000 yd

Long swim 2,000 yd (45 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.

Fri · Easy run · 30 min · 3 mi

Easy 3 mi (conversational, RPE 3–4). Easy running keeps the run ticking over without taking from your bike and swim.

Sat · Long ride · 1 h 35 · 25 mi

Long ride 1 h 35 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.

Sun · Long run · 1 h 10 · 7 mi

Long run 7 mi (relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.

Week 8

build cutback 5 h 15swim 1 h 10 · bike 1 h 45 · run 1 h 55 · strength 25 min

Cutback week: less time in every sport so the last block can sink in. Keep everything relaxed.

Mon · Rest

Rest after the long run.

Tue · Swim: key set · 30 min · 1,400 yd

Swim key set 1,400 yd (30 min): warm up 400 easy with a few drills, then 4 × 200 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 15 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.

Second session: Easy ride · 45 min · 10 mi. Easy ride 45 min (conversational, RPE 3–4), cadence 85–95 rpm. Easy riding builds the aerobic engine without costing your run.

Wed · Intervals · 35 min · 4 mi

Intervals 4 mi: warm up 1 mi easy, then 3 × 800 m at interval pace (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 1 mi easy. Run quality keeps your running sharp on fewer miles than a runner does.

Thu · Long swim · 40 min · 1,700 yd

Long swim 1,700 yd (40 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.

Fri · Easy run · 30 min · 3 mi

Easy 3 mi (conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Sat · Long ride · 1 h · 15 mi

Long ride 1 h (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.

Sun · Long run · 50 min · 5 mi

Long run 5 mi (relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.

Week 9

peak 7 hswim 1 h 20 · bike 2 h 50 · run 2 h 25 · strength 25 min

Peak: the biggest weeks, with race-effort work, bricks and the longest long sessions.

Mon · Rest

Rest after the long run.

Tue · Swim: key set · 35 min · 1,600 yd

Swim key set 1,600 yd (35 min): warm up 400 easy with a few drills, then 5 × 200 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 15 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.

Wed · Bike intervals · 1 h 05 · 15 mi

Bike intervals 1 h 5 min: warm up 15 min easy, then 2 × 16 min at race effort (hard, RPE 8) with 5 min easy between; 13 min easy to finish. Race-effort blocks lock in the power you will hold on race day.

Thu · Long swim · 45 min · 2,000 yd

Long swim 2,000 yd (45 min): continuous at race effort (steady, RPE 5), lifting your eyes to sight every 6–8 strokes as you will in open water. This is your race rehearsal in the pool.

Fri · Easy run · 45 min · 4.5 mi

Easy 4.5 mi (conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Sat · Brick: bike + run · 2 h 05 · 25 mi

Long ride 1 h 45 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on. Then rack the bike and run 20 min straight off it at easy-to-steady effort (conversational, RPE 3–4). The first minutes off the bike feel strange; practice makes them feel normal.

Sun · Long run · 1 h 20 · 8 mi

Long run 8 mi (relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.

Week 10

peak 7 hswim 1 h 30 · bike 2 h 45 · run 2 h 20 · strength 25 min

Peak: the biggest weeks, with race-effort work, bricks and the longest long sessions.

Mon · Rest

Rest after the long run.

Tue · Swim: key set · 45 min · 2,000 yd

Swim key set 2,000 yd (45 min): warm up 300 easy with a few drills, then 5 × 300 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 20 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.

Wed · Race pace · 1 h · 6.5 mi

Race-pace run 1 h: 15 min easy, then 3 × 10 min at your race run effort (10K effort: hard but controlled), 3 min easy jog between, and 9 min easy to finish. It grooves the rhythm you will hold off the bike.

Thu · Long swim · 45 min · 2,100 yd

Long swim 2,100 yd (45 min): continuous at race effort (steady, RPE 5), lifting your eyes to sight every 6–8 strokes as you will in open water. This is your race rehearsal in the pool.

Fri · Easy ride · 1 h · 15 mi

Easy ride 1 h (conversational, RPE 3–4), cadence 85–95 rpm. Easy riding builds the aerobic engine without costing your run. The long ride is tomorrow: keep it flat and relaxed.

Sat · Long ride · 1 h 45 · 25 mi

Long ride 1 h 45 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.

Sun · Long run · 1 h 20 · 8 mi

Long run 8 mi (relaxed and steady, RPE 4–5), with the last third steady, just under race effort. It teaches you to hold your form as you tire.

Week 11

peak 7 hswim 1 h 40 · bike 2 h 40 · run 2 h 15 · strength 25 min

Peak: the biggest weeks, with race-effort work, bricks and the longest long sessions.

Mon · Rest

Rest after the long run.

Tue · Swim: key set · 50 min · 2,200 yd

Swim key set 2,200 yd (50 min): warm up 500 easy with a few drills, then 5 × 300 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 20 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.

Wed · Tempo · 35 min · 4 mi

Tempo 4 mi: warm up 1 mi easy, then 2 × 1 mi at threshold (comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy. Run quality keeps your running sharp on fewer miles than a runner does.

Thu · Long swim · 50 min · 2,200 yd

Long swim 2,200 yd (50 min): continuous at race effort (steady, RPE 5), lifting your eyes to sight every 6–8 strokes as you will in open water. This is your race rehearsal in the pool.

Fri · Easy ride · 1 h · 15 mi

Easy ride 1 h (conversational, RPE 3–4), cadence 85–95 rpm. Easy riding builds the aerobic engine without costing your run. The long ride is tomorrow: keep it flat and relaxed.

Sat · Brick: bike + run · 2 h · 25 mi

Long ride 1 h 40 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on. Then rack the bike and run 20 min straight off it at easy-to-steady effort (conversational, RPE 3–4). The first minutes off the bike feel strange; practice makes them feel normal.

Sun · Long run · 1 h 20 · 8 mi

Long run 8 mi (relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.

Week 12

taper 3 h 10swim 40 min · bike 1 h 50 · run 40 min

Race week: short, easy sessions with a few race-effort touches, plenty of sleep, and carbohydrate in the last two days.

Mon · Rest

Rest.

Tue · Easy ride · 1 h · 15 mi

Easy ride 1 h (conversational, RPE 3–4), cadence 85–95 rpm. Easy riding builds the aerobic engine without costing your run. Include 3 × 2 min at race effort; otherwise keep it easy.

Wed · Brick: bike + run · 40 min · 5 mi

Opener brick: 30 min easy ride with 3 × 1 min at race effort (hard, RPE 8), then a 10 min run with a few relaxed strides. It wakes the legs up for race day without tiring them.

Thu · Swim · 40 min · 1,800 yd

Easy swim 1,800 yd (40 min): continuous or in 200s, relaxed, with a few faster 25s at the end. Add 4 × 50 at race effort in the middle, then relax.

Second session: Easy run · 30 min · 3 mi. Easy 3 mi (conversational, RPE 3–4). Easy running keeps the run ticking over without taking from your bike and swim.

Fri · Recovery spin · 20 min · 5 mi

Recovery spin 20 min (very easy, RPE 2–3), light gear, high cadence. Race eve: 3 × 30 s at race effort in the middle, then check the bike and pack your transition bag. If it feels like work, you are going too hard.

Sat · Race

Sun · Rest

Recovery: rest, walk, eat well. Easy swimming or spinning only once you feel like it.

● = hard day. Cutback weeks are 20–25% lighter so the body can absorb the training.

Questions about this plan

Is 7 hours a week enough for an Olympic triathlon?

For a first finish, yes. This plan starts at 4 h 25 a week and peaks at 7 h, with a longest ride of 1 h 45 (25 mi) and a longest run of 8 mi. More hours help a time goal, but they are not needed to finish well.

What is a brick and why are there bricks in the plan?

A brick is a ride followed straight away by a run. The first minutes of running after cycling feel strange and heavy; practising it makes that feeling familiar, so you can settle into your run sooner on race day. In this plan the long ride ends with a 15 to 20 minute run about every other week from the build phase, and race week has a short opener.

I can barely swim a length of front crawl. Can I still use this plan?

The early swims are mostly technique and easy laps, with as much rest between lengths as you need, and the long swim can be broken into short pieces. If you cannot yet swim a couple of lengths of front crawl, get a few lessons before week 1 so the plan builds on something.

How long is the taper?

The plan ends with a 1-week taper. Race week is short and easy, with a few race-effort touches, a short opener brick and a spin the day before, so you arrive fresh and feeling sharp.

Make it yours

Start from these answers and change your hours, long-session days, race date or anything else. Your plan gets its own private link.

Build your own plan from these answers