Have more questions? Contact support.

Olympic Distance Training

Standard Progression

The most important question when deciding on a training plan is "What is my ‘A’ Race?". You may have various races scheduled before your Olympic-distance “A Race”, but you still want to time your training ideally so you finish your Specialty Phase leading into your A-Race. The standard training plan sequence you’d follow for that scenario would be:

Base: Olympic Base

Build: Olympic Build

Specialty: Olympic Specialty


This sequence of plans will take about 20 Weeks from start to finish, but if you're short on time, or if you have extra time on your hands, check out the following articles to learn how to adjust appropriately:

Too Much Time!

Not Enough Time!

Integrating your Lower Priority Races

Now that you've decided what race is your first priority is for the year, we can start to fit the lower priority races into your calendar.  

Full Distance Races

If you are training for an Olympic "A" Race, we do not recommend racing a full-distance event unless you have the 28 weeks available for the Full Distance Base, Build, Specialty progression.  The Olympic training plans will not properly prepare you for the demands of the full-distance event.

Half Distance Races

If you have a half-distance "B" race that you intend to complete this year, then completing Half Distance Base in place of Olympic Base could be a good option to help increase your endurance and allow you to finish strong in your half-distance event.  You will still complete the Olympic Specific Build and Specialty, so this will take very little away from your Olympic Distance performance while helping your performance in your B priority half-distance race.

For optimal scheduling, we recommend planning to compete in your Half-Distance "B" race after your Olympic "A" race.  This will allow you to fully dedicate yourself to the Olympic event before switching gears.  Trying to fit a half-distance event in before your Olympic event can cause a significant disruption to your Olympic preparation, potentially jeopardizing your performance in your "A" race.

Upon completion of your Olympic Distance event, you will then switch to the Half Distance Plans.  First, you will want to take the necessary time to recover (3-7 days) from your Olympic Race, but then you can jump into either Half Distance Build or Specialty depending on how much time you have.

Olympic Distance Races 

An Olympic Distance "B" Race is scheduled within the Training Plans for Week 4 of the Specialty Plan.

If your chosen race falls prior to Week 4 of the Specialty Plan, then copy/paste the fourth week of the Specialty Plan into the week leading up to your Olympic "B" event to allow yourself a week of proper preparation. After the race, listen to your body and be sure to give yourself sufficient time to recover before jumping back into the plan where you left off.

If your chosen race falls after Week 4 of the Specialty Plan, you will still copy the fourth week of Specialty into the week leading up to your Olympic event, but you will need to take additional care to recover since your "A" race is soon to follow.

Sprint Distance Races

A Sprint Distance Race is scheduled within the Training Plans for Week 6 of the Build Plan

A Sprint Distance Race would normally be considered a "C" priority race for most Olympic distance athletes, therefore, there is no need to tweak your plan to prepare for them. Just replace your weekend workout with the race, and dedicate the day afterward to a smooth recovery ride if necessary.

If this race is of higher priority to you, and you would consider it a "B" race, then you may consider completing Week 8 of Sprint Distance Specialty on the week leading up to your Sprint Distance Event.  Week 8 is the Sprint Plan's taper week, it is designed to prep you for the efforts that you will see on race day :)

Personal Run/Swim Plan

If you are planning on only using TrainerRoad for the bike portion of your training, you will still want to follow the same training plan progression outlined above, and just replace the prescribed running and swimming exercises with your own.

One common question we see is: "Should I do a cycling plan such as Sustained Power Build instead of the Triathlon plans?”. If you are mid-season and regularly running and swimming, then the Triathlon specific plans are a much better choice since they factor in the extra training stress you are accumulating through your other two sports.

In addition, they are specifically tuned to the demands of triathlon, which allows for optimal training and adaptation.


A great way to use your off-season is to focus on cycling-specific training to improve your bike-leg. This time spent with a singular focus will allow you to progress much faster than when your efforts are split three ways. When taking the time to focus on cycling in the off-season, we recommend choosing one of our cycling Build Phases.

Sustained Power Build is the plan that will offer the most direct improvements for your triathlon performance. It focuses solely on raising your threshold and your ability to maintain steady, consistent power.

General Build If you are looking to increase your general cycling fitness and keep up on spirited group rides or try your hand at local cycling races, this plan is a great choice. Also, if your events have climbs or undulating terrain, this plan will help broaden your range of capabilities, which may increase your comfort level on race day. But remember, even if the course profile is varied, a steadily paced effort is a faster and more sustainable approach.

Short-Power Build is not a great choice for improving your triathlon performance, however, if you like to participate in criteriums, or just want to improve your burst power for other reasons, then Short Power Build could be a good way to mix things up in the off-season.

More Triathlon Info

Swim Drills/ RPE Table

RPE Key Explained



    Was this article helpful?
    0 out of 0 found this helpful

    Still have questions? Our support experts are here to help. Send us a message and we'll help get you back to training!