Preparing for a Olympic distance triathlon in 9 weeks

Beginner 9 weeks 4x/week
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You will develop your practice in the three sports and thus develop some minimal markers to ensure the big day of your Olympic distance triathlon goes smoothly.

- 1,500 m swimming
- 40 km cycling
- 10 km running

The 9 weeks of preparation will enable you to face this challenge with confidence, thanks to regular training sessions.

You will be ready physically and mentally to handle your first triathlon, manage everything properly and enjoy yourself!

Staying committed and following the plan will give you the means to prepare to achieve your objective and finish this middle-distance event in the right conditions.

Please note that the cycling sessions can be carried out indoors or outdoors: in the gym or at home on an exercise bike or home-trainer.

You can also do the endurance swimming sessions in the open water. It will be better to do the technical sessions in the pool.

You need to have Decathlon Coach application to launch this program !

Week 1 - Setting benchmarks

For this first week, let's focus on the training basics for each discipline.

  • 01. Swimming - Getting back to basics
  • 02. Cycling - Zone work
  • 03. Running - footwork and pace
  • 04. Swimming

Week 2 - Let's test your inner triathlete!

After this first week of 4 sessions, we are going to set some benchmarks regarding the distances you will need to cover in 6 weeks.

This week: swimming dominated by aerobic work and technique with varying your pedalling cadence on the bike and fartlek when running!

You are going to carry out a few tests to give you a better idea of where you are at. Take care with your approach to the session, the session itself and the period afterwards.

  • 05. Swimming - 1,500 m Test
  • 06. Bike - Working on different cadences
  • 07. Running - Varying your pace
  • 08. Swimming - TSP

Week 3 - The specifics of sequences!

Doing sequences is an essential phase of triathlon.

Do not neglect 'transitions' and deal with them gradually.

Do not rush! You need to discover what a transition is and allow your body to adapt to different types of efforts. 4 sessions this week.

If need be, feel free to include a specific self-massage and stretching session. Our tips and articles will guide you!

  • 09. Swimming - Gliding and catch
  • 10. Cycling+Running = 1h30 session
  • 11. Cycling+running+cycling+running = multi-sequences 1h45
  • 12. Swimming

Week 4 - Time to work on technique

We will give you a number of lessons in the various disciplines.
The goal is to gain a better feeling of your catch when swimming, smooth pedalling when cycling and efficient foot work when running.
We will also do a good session of varying pace while running.

  • 13. Swimming - Gliding and catch
  • 14. 1h30 cycling
  • 15. Cycling+running, 1-hour session
  • 16. Swimming

Week 5 - We will string together the 3 disciplines!

We are just three weeks away from the big day now. Be careful with your sessions and look after yourself.

Lifestyle is a crucial factor in achieving an objective.

  • 17. Swimming - 1,500 m work
  • 18. Bike
  • 19. Running - Endurance
  • 20. Test session

Week 6 - We will string together the 3 disciplines!

Stringing together disciplines is crucial when approaching a race, especially for less experienced triathletes because the body is not used to the different exertions.

  • 21. Running
  • 22. Bike
  • 23. Running
  • 24. Swimming - Endurance

Week 7 - Final week of heavy training!

We are getting there!
After this final week, we will have 2 weeks to get into peak condition for the big day!

  • 25. Swimming - 2,000 m work
  • 26. Bike
  • 27. Running
  • 28. Bike

Week 8 - Tick tock - Your goal is close now...

We are just two weeks away from the big day now. Don't lose your sensations and learn the routes by heart.

  • 29. Swimming - Endurance
  • 30. Cycling - intensive work
  • 31. Running - Managing effort - 1h10
  • 32. Swimming

Week 9 - Your target is right there! You have made it!

Final week - you have made it!
You have prepared and this should fill you with confidence: 4 sessions per week, 9 weeks of training - you have learned to know yourself a little better.
Now you need to recover and tackle your objective with a few speed and endurance exercises so you arrive in peak conditions.
To do so, you should also prepare your hydration and nutrition for the big day.

  • 33. Swimming - Endurance and varying your swimming
  • 34. Cycling and running sequence - A pace reminder
  • 35. D Day
  • 36. Objective: Olympic distance triathlon

Coach advice

"The objective of this programme is to complete your first Olympic distance triathlon or one of your first in the best possible conditions."
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