[hlnx1]

The Olympic distance (1.5 km swim, 40 km bike, 10 km run) rewards fitness across all three sports and the ability to sustain a strong effort for roughly two to three hours for most age-groupers.

• Phase 1 (around 6 weeks): build volume and technique, mostly easy work, strength training twice a week
• Phase 2 (around 6 weeks): add threshold sessions in each sport and weekly brick sessions
• Phase 3 (around 3 weeks): race-specific efforts, open water practice, transition rehearsal
• Taper (about 1 week): reduce volume while keeping some intensity

Related: periodisation training and triathlon transition economy.

How many hours per week do you train for an Olympic-distance race?

[hlnx1]

A sample mid-build week with about 8-9 hours: 3 swims (one technique, one threshold, one endurance), 3 rides (one interval, one tempo, one longer), 3 runs (one interval, one easy, one long), with a short brick run after one of the rides. Strength once or twice.

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