Custom 24 week Olympic Distance training plan

What to expect from the 24 week Olympic Distance training plan

Athlete questionnaire

After purchasing, we'll send you our athlete questionnaire. This will take around 10 minutes and will collect 40 data points. We'll use this information to create a fully customised and unique training plan based on your individual requirements. 

📆 Example of the 24-Week Training Breakdown

Each phase is structured to gradually build endurance, speed, and race readiness while reducing injury risk.

🏗️ Weeks 1-6: Base Phase – Aerobic Endurance & Technique Development

• Focus on steady-state aerobic workouts to build cardiovascular efficiency.
• Swim: Drills to improve technique, form, and efficiency.
• Bike: Low-intensity rides with cadence and positioning work.
• Run: Easy-paced runs focusing on aerobic base building.
• Strength Training: Core, stability, and injury-prevention exercises.

🚀 Weeks 7-12: Build Phase – Increased Intensity & Race-Specific Fitness

• Introduce longer, more intense sessions to develop race pacing.
• Swim: Interval sessions + endurance swims to increase stamina.
• Bike: Progressive long rides and hill work to build power.
• Run: Speed work, including tempo runs and strides.
• Brick Workouts: Begin incorporating swim-to-bike and bike-to-run sessions.

🔥 Weeks 13-18: Peak Phase – Maximizing Race-Day Performance

• Focus shifts to race-specific simulations and pacing strategies.
• Swim: Open-water practice and race-distance swims.
• Bike: Sustained high-intensity efforts and long race-pace rides.
• Run: Threshold workouts, long runs, and bricks with increasing intensity.
• Strength & Mobility: Maintenance workouts for injury prevention.

⚡ Weeks 19-22: Taper & Race Preparation Phase

• Reduce volume while maintaining intensity to sharpen performance.
• Swim: Shorter sessions with high-intensity race-pace efforts.
• Bike: Reduced mileage with bursts of race-pace effort.
• Run: Maintain frequency with shorter, high-quality sessions.
• Fine-Tune Nutrition & Hydration: Race-day practice & testing gear.

🏁 Weeks 23-24: Race-Specific Taper & Final Prep

• Final two weeks are focused on peak freshness for race day.
• Reduce total training volume by 40-60%, keeping some intensity.
• Perfect race strategy, pacing, and nutrition.
• Final race rehearsal with short brick sessions to stay sharp.
• Mental Prep & Recovery: Optimize sleep, hydration, and visualization.