Olympic Triathlon in 2h30
12-week plan to complete an Olympic triathlon (1.5 km swim / 40 km bike / 10 km run) under 2:30. Sprint triathlon experience recommended.
Prerequisites
- ✓Completed a sprint triathlon
- ✓Swim 800 m without stopping
- ✓Run 45 min continuously
Export this plan
Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
Rest
1000 m: warm-up 200 m + 4×150 m (30 s rest) + 200 m cool-down
1h base endurance (65–70% max HR)
40 min base endurance
800 m technique + drills
Bike 50 min + run 20 min
Active rest
Rest
1200 m: 6×200 m (25 s rest)
1h15 with 2×10 min at 75% max HR
45 min base endurance + 4×2 min at threshold pace
900 m easy
Bike 1h + run 25 min
Active rest
Rest
1500 m race distance — 3×500 m (1 min rest)
1h20 with 3×8 min at 80% max HR
50 min with 5×3 min at 10 km pace
1000 m open water (or open-water crawl)
Bike 1h20 + run 30 min
Rest
Rest
800 m easy
45 min easy
30 min very easy
600 m technique
Bike 40 min + run 15 min easy
Full rest
Rest
1400 m: 7×200 m (20 s rest)
1h30: 40 km at race pace (exact distance)
55 min including 15 min at threshold pace
1000 m easy
Bike 1h30 + run 35 min at target pace
Active rest
Rest
1500 m non-stop open water
1h20 with 4×5 min at 85% max HR
10 km at triathlon target pace
1000 m: technique + block starts (start practice)
Bike 1h40 + run 30 min at race pace
Rest
Rest
1000 m easy
50 min easy
35 min easy
700 m technique
Bike 50 min + run 20 min
Full rest
Rest
2000 m: 1500 m at race pace + 500 m cool-down
40 km at race pace (target 2h30 race pace)
60 min: 40 min race pace + 20 min cool-down
Rest
Practice triathlon: 1500 m swim + 40 km bike + 5 km run (half simulation)
Full rest, recovery is the priority
Rest
1500 m easy
1h30 with 2×15 min at race pace
55 min: 8×2 min threshold
1200 m open water technique
Bike 1h20 + run 35 min
Active rest
Rest
1800 m: 6×300 m race pace (30 s rest)
1h45 with hills and surges
60 min including 20 min at half-marathon pace
1000 m + race-pace starts
Bike 1h45 + run 40 min race pace
Rest
Rest
1200 m easy with a few pick-ups
55 min with 3×4 min at race pace
35 min including 2×5 min threshold
800 m very easy
Bike 40 min + run 15 min, gear checked
Full rest
Rest
600 m easy swim
30 min bike + 10 min run
Rest, transition checklist
Rest, course recon
Rest, carb meal, sleep
🏁 Olympic Triathlon — 1.5 km / 40 km / 10 km. You are ready!
Training tips
- 1.Open water swimming differs from pools — train in a lake before race day.
- 2.Manage bike intensity over 40 km: aim for 75–80% max HR, not flat out.
- 3.The 10 km run is on tired legs — brick sessions are crucial.
- 4.Balance all three disciplines and don't neglect any.
Frequently Asked Questions
Do I need a wetsuit?
In cold water (< 22 °C) a wetsuit is often mandatory and improves buoyancy and speed. Check with the race organizers.
How do I pace the bike?
Aim for 75–80% max HR on the bike. Going too hard will destroy your run. Monitor with a heart rate monitor or power meter.