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Olympic Triathlon Base phase run pace, swim pace, bike ftp (SWB)

Browse More Plans

Olympic Triathlon Base phase run pace, swim pace, bike ftp (SWB)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Nick Harris

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This base training Olympic triathlon plan will provide you with the foundations of the aerobic training period, which is characterised by increasing volume, performed at relatively low intensities.

This phase has a strong emphasis on general conditioning, and physical, mental and technical skills such as working on your swim technique, improving your cycling efficiency, or working on running cadence or technique

You might be a beginning triathlete or maybe you have a couple of races under your belt from previous seasons. In either case you are fit and are NOT a beginning athlete.

Before beginning Week 1 of the plan you are capable of riding a bike 30 to 60 minutes two days a week and completing a long ride around two hours on a third day.

You can swim 100 yards (or meters) nonstop and swimming for 30 minutes a couple of times per week is easy. You can run two days per week, one 30-minute run and a longer run of 45 minutes.

Weekly training hours range from 5:15 to a maximum between 8:15 and 11:00. There is some flexibility built into the plan to accommodate individual differences.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:41:00 02:30:00
Run x3
02:10:00 01:16:00
Swim x3
01:35:00 01:00:00
Day Off x1
—— ——
Strength x1
00:41:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
03:41:00 02:30:00
Run Run
02:10:00 01:16:00
Swim Swim
01:35:00 01:00:00
Rest Day Off
—— ——
Strength Strength
00:41:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Nick Harris

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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