Olympic triathlon training plan that adapts to your week
One plan for swim, bike, run and strength that eases off when your body needs it.
1.5 km swim, 40 km bike, 10 km run
16 to 20 weeks
6 to 10 hours a week
A sample week
| Day | Session | Duration |
|---|---|---|
| Monday | Swim | 45 min |
| Tuesday | Bike | 70 min |
| Wednesday | Run | 45 min |
| Thursday | Strength | 35 min |
| Friday | Swim | 40 min |
| Saturday | Bike | 2 h |
| Sunday | Run | 70 min |
How Theron adapts
- The training ramp grows a week by about 8 percent, then eases off before the load jumps.
- Miss a session and the week rebuilds around it. No catching up, no starting over.
- The taper eases you down in the final weeks so you hit the start line rested.
"Theron takes my training data, rebuilds my plan each week, and I have cut 11 minutes off my Olympic-distance time in one season."
Races at this distance
How long should I train for an Olympic triathlon?
A typical Theron Olympic plan is 16 to 20 weeks. Experienced athletes sit toward the shorter end.
How many hours a week?
About 6 to 10 hours at the peak, grown by about 8 percent a week from where you are now.
Does holding me back make me slower?
An 11-minute Olympic improvement came with the plan easing off when recovery was low. The ramp is the point, not a bigger week every time.
How does the taper work?
The last one to two weeks drop volume so you arrive rested. The race week is easier than the peak week.
Start free for 30 days
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