Self-guided race preparation

Olympic Distance

Olympic distance asks for more sustained work than Sprint without the long-course volume of a 70.3. The 22-week standard build is aimed at athletes preparing for 1.5km of swimming, 40km of cycling and a 10km run with enough time to progress rather than rush the step up.

Build22 weeksDeliveryTrainingPeaksFormatThree levels

Who this plan is for

For the step from short to sustained

Choose this family when Olympic distance is the actual race goal, whether you are moving up from Sprint or returning to a familiar distance. The standard catalogue keeps Beginner, Intermediate and Advanced separate, so experience at the distance can guide the level instead of the race name doing all the work.

All three standard levels use the 22-week build. The current catalogue also has a separate 15-week time-crunched Beginner collection; there is no Intermediate or Advanced compressed collection listed, so those athletes stay with the standard progression.

Training load

Entry → Consolidation → Attack

EntryConsolidationAttack

01Test under normal training fatigue, not after a rest
02Progressive load through entry, consolidation and attack
03A short taper that keeps race-specific work present

Select your plan

Choose your level

Select the starting point that reflects your experience at this distance. TrainingPeaks contains the complete schedule and session guidance.

Beginner

For your first race at this distance or your first structured build.

View on TrainingPeaks 02

Intermediate

For athletes with consistent training and race experience behind them.

View on TrainingPeaks 03

Advanced

For experienced athletes preparing around a specific performance goal.

View on TrainingPeaks

15 weeks · fewer hours each week

Same approach. Fewer hours each week.

These follow the same training principles as the standard build, concentrated into fewer weekly hours, not just fewer weeks. Key race-specific and durability sessions stay; low-value volume goes.

BeginnerTrainingPeaks ↗

The coaching logic

What the structure protects

01Swim, bike, run and strength developed as one programme

02Race execution rehearsed before race week

03Clear progression instead of disconnected hard sessions

Personal coaching

Need the plan to change with you?

A fixed plan works best when your week is broadly predictable. Coaching is the better fit when work, recovery or ambition requires regular judgement.

See how coaching works