Olympic Distance Plan

Balanced speed and endurance

The classic test of fitness. Build durable speed with intelligent progression and precise race-pace work.

Build durable speed

Progress steadily with race‑specific training.

Fits your schedule

Balanced training that adapts to your time.

Peak on race day

Smart taper and pacing execution.

Why athletes love this plan

Durability, pace control, and execution

Precise Race-Pace Sessions

Dial in 10K and bike power for sustained efforts.

Efficient Threshold Work

Maximize gains without excessive fatigue.

Balanced Load Management

Stay fresh while building durable fitness.

What's included

Weekly adaptations based on progress
Swim endurance with technique refinement
Threshold and tempo bike sessions
10K-specific run workouts
Race-week strategy: pacing, fueling, taper
Strength and mobility guidance

Sample week

A balanced training week

Mon

• Swim endurance (40–50m)
• Mobility (10m)

Tue

• Bike threshold (60m)
• Run off the bike (15–20m)

Wed

• Run endurance (40–50m)
• Strength (20m)

Thu

• Bike tempo (50–60m)
• Optional easy swim (20–30m)

Fri

• Recovery day or yoga (20m)

Sat

• Long bike (90–120m)

Sun

• Progression run (45–60m)

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