Olympic Distance Triathlon Plan by ChiliTri 12 Week

Welcome to your ChiliTri 12-week Olympic (Standard) distance triathlon training plan to help you prepare for your event.

This 12-week training plan is designed to get you through an Olympic distance triathlon. It is not a complex or hugely time-consuming programme; it will get you to the finish line in good shape.

Your purchase includes a PDF download plus access to the ChiliTri App. Once purchased we will activate your App access so you can have it delivered on your Apple device, Android device or PC.

The ChiliTri App gives you full access to training videos, detailed session plans, nutrition advice and more.

In order to be able to complete the training you should have a reasonable level of fitness at the start of the training. A pre-requisite would be that you can swim at least 800m continuously, you can cycle for 60 mins and run for 45 mins. You should consult your doctor before embarking on any physical fitness training.
The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. Ideally some of the running session should be done on a 400m track. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.
We also would strongly advise that while most of the swim sessions in this programme are pool oriented you should be looking to get some Open Water swimming done in preparation for your race. All novice triathletes benefit greatly from getting the experience of what it is actually like to swim in open water with other swimmers. It is arguably the most daunting part of the race for all triathletes. The intensity of the training in this programme is to be executed using the Rate of Perceived Exertion (RPE) scale, this allows the athlete to work to their limits with specific barriers. We would advise that if this kind of training is new to you that you are cautious to begin with until you can understand how your body reacts to the training.

This plan is delivered professional via our App, your own private area of our website if you join Team Chili or as a downloadable file.