A 12 week training plan that takes you through to race day. This plan is also suitable for Super Sprint distance.

Beginner

New to triathlon and looking to complete your first triathlon
4 to 5 hours training per week
Able to swim 200m nonstop, Bike 60 mins, Run 40 minutes

Intermediate

Possibly having done a triathlon before and looking to be better
Potentially having completed Winter miles plan
5 to 5.5 hours training per week

Advanced

Seasoned triathlete
5 to 6.5 hours training per week

If you are in doubt, please email Mark@brownleefitness.com

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Yes! You want to do an Olympic Distance Triathlon, brilliant, you’ve come to the right place. We’ve put together a training plan to keep you motivate and have a fantastic experience along the way.

This is an 12-week programme incorporates some of the Brownlee Brothers favourite sessions and you'll get an insight into the structure that made them so successful.

Brownlee Fitness strongly recommends that you consult with your physician and other medical professionals before beginning any training plan.

Your PDF plan will be downloadable once the purchase has been made

Sprint distance

The most popular variant of the sport, whether measured by numbers of events or numbers of participants, the classic sprint distance (*) incorporates a 750m swim, a 20km cycle and a 5km run. For those still working in old money, that’s just under half a mile of swimming, 12.4 miles of cycling and 3.1 miles of running. Where a sprint takes place in a pool rather than ‘open water’ like a lake, river or the sea, the swim is often shortened to 400m (a quarter mile).

Its popularity is largely because these are all distances that can be trained for without having to become obsessive about it or devoting too many hours in the week. It is also the distance over which it is the fastest to get meaningful improvements, a little more effort in the training and racing will see dramatic reductions in your times.