Intermediate · Olympic triathlon
12-Week Intermediate Olympic Triathlon Plan
Target an Olympic-distance PB with race-specific bricks.
- Event
- Olympic triathlon
- Level
- Intermediate
- Length
- 12 weeks
- Days / week
- 6
The full 12-week plan as a PDF, every session, styled like the app.
The full plan, week by week
Base, build, peak, then taper: periodised so you arrive on race day fit and fresh, not overtrained.
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Week 1
Base
Long Easy Easy Drill Long Long
Key session Long Ride 27.29 km
Weekly volume 4h 51m
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Week 2
Base
Long Easy Easy Drill Long Long
Key session Long Ride 31 km
Weekly volume 5h 07m
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Week 3
Base
Long Easy Easy Drill Long Long
Key session Long Ride 35.17 km
Weekly volume 5h 24m
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Week 4
Build Recovery
Long Threshold VO2max VO2max Long Brick
Key session Brick: Easy Bike → Run 29.44 km
Weekly volume 4h 42m
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Week 5
Build
Long Threshold VO2max VO2max Long Long
Key session Long Ride 37.96 km
Weekly volume 5h 34m
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Week 6
Build
Long Threshold VO2max VO2max Long Brick
Key session Brick: Easy Bike → Run 48.67 km
Weekly volume 6h 40m
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Week 7
Build
Long Threshold Threshold Threshold Long Brick
Key session Brick: Pacing Bike → Run 54.90 km
Weekly volume 6h 15m
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Week 8
Build Recovery
Long Threshold Threshold Threshold Long Brick
Key session Brick: Pacing Bike → Run 45.62 km
Weekly volume 5h 15m
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Week 9
Build
Long Threshold Threshold Threshold Long Brick
Key session Brick: Pacing Bike → Run 61.49 km
Weekly volume 6h 57m
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Week 10
Peak
Long Threshold VO2max VO2max Long Brick
Key session Brick: Swim → Bike → Run 61.29 km
Weekly volume 6h 58m
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Week 11
Peak
Long Threshold VO2max VO2max Long Brick
Key session Brick: Swim → Bike → Run 61.29 km
Weekly volume 6h 58m
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Week 12
Race
Easy Easy Easy Recovery Easy Race Day
Key session Race Day: Triathlon 51.50 km
Weekly volume 5h 59m
Row shading shows each week's training volume against the peak week.
This outline is the skeleton. Gritup makes it yours.
A printed plan can't know that you were travelling last week, that your long run felt awful, or that your fitness jumped. Gritup takes this exact structure and makes it adaptive:
- Calibrated to you. Paces and zones set from your recent results, not a generic label.
- Adapts when life happens. Miss a session or a week and the plan rebuilds the path to race day.
- Fits your real schedule. Choose your training days, and the plan reshapes around them instead of the other way round.
- One app, every sport. Run, bike, swim, or combine them for triathlon, without juggling separate apps.
Get the adaptive version on your phone
Frequently asked
How many days a week is the 12-week intermediate olympic triathlon plan?
This plan runs 6 days a week over 12 weeks, structured in base, build, peak, and taper phases. If 6 days doesn't fit your week, Gritup can rebuild the same goal around the days you actually have.
Is this olympic triathlon plan right for a intermediate athlete?
Yes, it's written for a intermediate athlete. It assumes you already have a training base and layers in threshold and race-specific work. In the app, the plan calibrates to your recent results rather than a one-size label.
What happens if I miss a session or get sick?
With a static plan you're on your own: shift the week and hope the balance still works. Gritup re-plans the remaining weeks around a missed session, an injury, or a busy stretch, so you always have a coherent plan to race day instead of a broken schedule.
Is this training plan really free?
Yes. The full week-by-week outline on this page is free to follow. Gritup itself is a subscription that turns this skeleton into an adaptive, personalised plan, with a free trial and no card required to start.
Olympic triathlon plan
Follow the outline. Or let Gritup run it for you.
Get this 12-week plan as an adaptive, personalised programme that adjusts to your fitness and your week, free for the first two weeks.