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Chargement…
Chargement…
The Olympic triathlon is the historic high-level format: 2-3h of effort, perfect balance between power and endurance, accessible after a first Sprint.
The Olympic triathlon (also called M or Standard) chains 1.5 km swim, 40 km bike and 10 km run. Most triathletes finish between 2h and 3h depending on level. It's been the Olympic Games format since 2000.
It's the ideal transition format after a Sprint: short enough to prepare with a full-time job (8-12h/week), long enough to have a real strategic dimension (pace management, race nutrition). The Olympic rewards balanced triathletes — no discipline to hide on.
Distances
1.5 km / 40 km / 10 km
Effort duration
2h-3h
Weekly load
6-10h/week
An example for 8-9h training in specific phase.
A 14-16 week prep split into 3 blocks.
Weeks 1-6
Goal: build fundamental endurance and swim technique. Long bike rides 2h-2h30, runs 60-75 min, swim 2-3 sessions technique + endurance. No high intensity. 1 short brick per week.
Weeks 7-12
Goal: develop power and specific 40 km bike + 10 km run pace. Long intervals in running (1000 m, VO2 max), threshold bike intervals (4-6×6 min), tri pace in swim (200-400 m sets). 1 longer weekly brick (1h30 bike + 30 min run at target pace).
Weeks 13-16
Goal: recover to arrive fresh. Volume reduced 30-40%, intensity maintained but on shorter volumes. Last long bike 10-12 days before. Final kit test. 2-3 rest days before start.
Manage pace from the swim. 1500 m is too short to recover if you go into the red. Exit at 80% of max to save for the rest.
On the bike, calibrate a pace sustainable over 1h-1h30 — not a TT pace. You still have a 10K to run after.
Master race nutrition: 1 iso bottle + 1 gel on the bike is enough. No more, no less. On the run, gels at km 3 and 7.
Scout T1 and T2 transitions: the day before, memorise your spot, the course direction, mount/dismount lines.
Train long intervals (3-6 min) in running. It's the key 10K tri pace — holding 4-6 reps is more useful than 30/30.
Triathlon training — Overview
The 5 formats explained on 1 page.
Sprint triathlon training
The format before Olympic to start.
Half Ironman training
The format above Olympic.
Bike-run brick training
The key session to nail T2.
Pick your race and train for it
The race calendar: training partners, nearby routes and carpooling for every event
Create your free TriMates account, set M as target format and find your prep partners.