1500m / 40km / 10km
Program Olympic
The classic and balanced format of world triathlon.
Preparing for a Olympic
1.5 km swim, 40 km bike, 10 km run. A format that needs both endurance and the ability to hold a near-threshold pace for more than two hours.
Balance between endurance volume and threshold work, with a brick every week.
Compare the three plans
| Level | Weeks | Hours / week | Sessions / week | Starting point (swim / bike / run) | Longest sessions | Typical time |
|---|---|---|---|---|---|---|
| Beginner | 10 | 4-8 h | 5-6 | 750 m / 1h / 35 min | 1.8 km / 2h / 1h10 | 3h-3h30 |
| Intermediate | 14 | 6-12 h | 6-7 | 1.5 km / 1h30 / 50 min | 2.5 km / 2h30 / 1h25 | 2h20-3h |
| Advanced | 18 | 8-16 h | 8-10 | 2 km / 2h / 1h | 3 km / 3h / 1h35 | under 2h20 |
Training Phases
Phases of the intermediate plan (14 weeks). The beginner and advanced plans follow the same structure over 10 and 18 weeks.
| Phase | Weeks | Focus | Volume |
|---|---|---|---|
| Base Phase | 1-5 | Build the endurance to swim 1.5 km and ride 40 km comfortably | 6-9 hours / week |
| Build Phase | 6-10 | Work on threshold, the pace held over the 40 km ride | 9-12 hours / week |
| Race-Specific Phase | 11-13 | Hold 10K pace off the bike | 11-12 hours / week |
| Taper Phase | 14 | Cut volume while keeping race-pace reminders | 5-7 hours / week |
Spreading the intensity
Races at this distance
Triathlon Alpe d'Huez
Alpe d'Huez, France — 30 July 2026
Triathlon de Paris
Paris, France — 12 July 2026
Escape from Alcatraz Triathlon
San Francisco, États-Unis — 7 June 2026
Triathlon de Deauville
Deauville, France — 30 August 2026
Alpe d'Huez Triathlon Courte Distance
Alpe d'Huez, France — 31 July 2026
Triathlon d'Annecy
Annecy, France — 24 May 2026
New York City Triathlon
New York, États-Unis — 19 July 2026
AJ Bell London Triathlon
Londres, Royaume-Uni — 9 August 2026
Frequently asked questions
The beginner plan starts from 750 m / 1h / 35 min (swim / bike / run). If you can already do 1.5 km / 1h30 / 50 min, the intermediate plan fits; the advanced plan expects 2 km / 2h / 1h from week one.
10 weeks at beginner level, 14 at intermediate and 18 at advanced. The advanced plan is longer because it builds to a higher volume.
4-8 h a week at beginner level, 6-12 h at intermediate, 8-16 h at advanced, depending on the phase of the plan.
As a guide: 3h-3h30 for a first Olympic, 2h20-3h at intermediate level, under 2h20 for the fastest. A format that needs both endurance and the ability to hold a near-threshold pace for more than two hours.
About 80% of your volume in zones 1–2 (conversational) and 20% in zones 3–5 — the polarised split supported by research (Seiler, 2010). Zones are computed as % of heart-rate reserve (Karvonen): target HR = resting HR + % × (max HR − resting HR). The classic mistake: doing everything moderately hard in zone 3.