Triathlon
Olympic triathlon training plan
A 1.5 km swim, a 40 km bike and a 10 km run. TriQuest builds a personal Olympic distance plan around the days and the time you have.
How your Olympic distance plan is built
You choose the race and tell TriQuest what your week looks like. The plan is built in phases: a base of easy endurance and technique, a build with more quality and the first brick sessions, a race-specific phase close to race pace and a taper.
What the Olympic distance asks of you
Swim
1.5 km at an even pace from your CSS.
Bike
40 km close to threshold, with power from your FTP or heart rate.
Run
10 km off the bike, practised in brick sessions.
Balance
the split between the sports fits the time you have.
Your week and the three sports
- Your week decides: training days, time per day, long-session days and sessions you lock to a day.
- Brick sessions, with a run straight off the bike, go on your bike days.
- Swimming from your CSS, cycling with power from your FTP or with heart rate, running with pace and heart rate zones.
- Do your workouts on your Garmin, on the app's training computer or on Apple Watch.
Before the race
- A taper that cuts the volume but keeps you sharp.
- A few short sessions in race week.
- Plan carbohydrate, fluid and sodium with race nutrition.
Common questions
Common questions about Olympic triathlon
How many hours a week do I need to train?
You set how much time you have each day, and the plan stays within it and splits the time between the sports by distance.
Can I use my power meter?
Yes. Bike workouts have targets in watts from your FTP, and the app's training computer connects to power meters and smart trainers over Bluetooth.
What if I get ill or miss sessions?
The plan adapts. You can pause your training and get a gradual return when you are back, and the Coach proposes changes that you approve.
What does it cost?
During the beta, everything is included at no cost.
More about TriQuest
Triathlon
Plans from sprint to full distance, with brick sessions, a taper and race nutrition.
Sprint triathlon
750 m, 20 km and 5 km: a great first triathlon.
Half distance
1.9 km, 90 km and 21.1 km: the bike takes the most room.
Full distance
3.8 km, 180 km and 42.2 km: long sessions and fuel all the way.
Race nutrition
Carbohydrate, fluid and sodium for the race, step by step.
Swimming
Workouts with distances and pace from your CSS, in the pool and open water.
Ready to train smarter?
Let TriQuest bring the plan, the workouts, the analysis and the coaching together in one place.