Sixteen weeks to an Olympic triathlon you race start to finish.
A balanced 16-week Olympic-distance build — aerobic base, threshold-heavy bike and run blocks, sharp swim sets, and bricks to lock in the bike-to-run rhythm. Race-pace work in the final block teaches you the effort that wins age-group races, and a clean taper brings you to the line sharp.
Triathletes targeting Olympic / standard-distance racing — first-timers moving up from sprint or athletes chasing an AG result.
- ✓16 weeks of integrated swim/bike/run sessions
- ✓Targets in CSS, power/HR, and pace
- ✓Threshold and race-pace blocks
- ✓Brick sessions and transition rehearsal
- ✓Fueling protocol for the bike and run
- ✓Sharp taper into race week
Built on the method of Breno Melo — Overall winner — White Mountains Triathlon (70.3 distance) & Boston Triathlon · IRONMAN 70.3 World Championship qualifier (pro field) · 12× Boston qualifier.
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What a typical week looks like.
Swim technique set + mobility
Bike intervals (threshold/VO2) on power
Run threshold session + core
Swim endurance set + easy spin
Rest or easy recovery swim
Long ride + brick run off the bike
Long run, aerobic, plus stretching
Instant delivery via TrainingPeaks (no paid TrainingPeaks membership required) + PDF · Olympic Triathlon · 16 weeks · 7–10h/week