FREE Aquabike Olympic Distance Training Plan

Free 10-Week Olympic-Distance Aquabike Training Plan

Train for an Olympic-distance Aquabike with this free 10-week structured training plan for intermediate athletes.

An Aquabike combines swimming and cycling, giving you the challenge of a multisport event without the run. This free Olympic-distance Aquabike training plan gives you a structured 10-week progression to help you prepare for race day.

Created by Coach Karen Parnell, the plan uses the 80/20 endurance training method, combining swim, bike and swim-to-bike brick sessions with recovery and a race-specific taper.

Who Is This Aquabike Training Plan For?

This plan is designed for intermediate athletes with previous aquabike or swim and bike experience.

You should be comfortable swimming and cycling for around 60 minutes and have approximately 8–10 hours per week available for training.

What's Included?

• 10 weeks of structured swim and bike training in a downloadable PDF.
• Olympic-distance race-specific sessions to prepare you for the demands of the event.
• 80/20 endurance training with a focus on sustainable progression.
• Heart-rate and effort-based training zones to help you train at the appropriate intensity.
• Swim-to-bike brick sessions to practise moving from the water onto the bike.
• Recovery weeks and a planned taper to help you arrive at race day ready to perform.
• Optional bodyweight strength sessions to complement your swim and bike training.

Build Your Aquabike Swim and Bike Fitness

The plan progressively develops your aerobic endurance, bike strength and swim speed while allowing recovery to be built into the programme.

The combination of swimming, cycling and brick sessions helps you practise the demands of an Aquabike rather than simply training the two disciplines separately.

Train With Heart Rate and Effort

The plan includes heart-rate and effort-based training zones, giving you practical ways to control your training intensity without needing expensive equipment.

This makes the plan suitable for athletes who prefer to train using heart rate, perceived effort or a combination of both.

Prepare for Your Olympic-Distance Aquabike

Whether this is your first Aquabike or you're looking to improve your preparation for another race, having a structured progression can make it easier to balance swim and bike training with recovery and everyday life.

The final weeks include race-specific preparation and a taper so that your training load reduces as you approach race day.

Download Your Free Aquabike Training Plan

Ready to start training?

Download the free 10-week Olympic-distance Aquabike training plan and start building your swim and bike fitness today.

Want a Longer or More Advanced Aquabike Plan?

If you want more training time, additional technology-based targets or a longer build towards your race, I also have paid Aquabike training plans available on TrainingPeaks and Final Surge.

Choose your preferred training platform:

👉 Browse my Aquabike and multisport plans on TrainingPeaks

👉 Browse my Aquabike and multisport plans on Final Surge

My paid plans include options for longer-distance Aquabike events and additional training targets such as heart rate and power.

Prefer Personalised Coaching?

If you'd prefer your Aquabike training to be built around your race, current fitness, available training time and lifestyle, I also offer one-to-one coaching.

We'll build your training around your goals while balancing swimming, cycling, recovery and everything else going on in your life.