For triathletes stepping up to the Olympic distance, or racing it again and wanting a better result.
Most of your training stays easy, so the harder sessions count. The plan builds aerobic volume first, then adds threshold work on the bike and run, with every session set in the Endurance Lab 7-zone method.
Olympic Level 1, week 1
| Day | Session | Time or distance |
|---|---|---|
| Mon | Rest day | — |
| Tue | Run, Z2: 20 min | 30 min |
| Wed | Swim test: 400 m + 200 m time trials | 1,000 m |
| Wed | Bike, Z2: 50 min road ride | 1 h |
| Thu | Bike, Z4: 3 x 5 min | 1 h |
| Fri | Swim, Z2: 900 m | 1,500 m |
| Fri | Run, Z1: 35 min recovery | 35 min |
| Sat | Bike, Z6: 8 x 30 s hills or turbo | 1 h |
| Sun | Swim, Z4: 5 x 100 m | 1,500 m |
| Sun | Run, Z2: 35 min | 45 min |
Time includes warm-up and cool-down. Week 1 of the plan, as it loads in TrainingPeaks.
A plan follows a set path. If you want sessions adjusted to your week, your test results and how you respond, remote coaching does that. A lab test first gives you zones measured on you, not estimated.
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Plans sync to Garmin, Wahoo, Zwift and Apple Watch through TrainingPeaks. You buy each plan once.
Know your zones? Work them out with our zone calculator →
Every Endurance Lab coach works within the same methodology, backed by lab testing and the Sports Science Made Simple education series.
