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Olympic Triathlon: 12 weeks, peaks at ~12 h.

1.5 km swim, 40 km bike, 10 km run in 2–3½ h: the bike just under threshold and the run close to 10K effort. That's the intermediate plan; beginner runs 14, advanced runs 12 weeks.

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Written for where you are.

Beginner
14 weeks: three swims, the long ride 75 → 150 min, the long run 45 → 70 min, bricks every two weeks and a race simulation in week 11.Shortest runway 10 weeks · research minimum 10 · 8 sources
14 wk
4-9 h a week
Intermediate
12 weeks with doubles on Tuesday and Thursday, a brick every week from week 5, brick repeats in week 7 and a full-distance simulation in week 9.Shortest runway 8 weeks · research minimum 8 · 8 sources
12 wk
6-12 h a week
Advanced
12 weeks, four swims including a second key swim; the second run key session is the brick; brick repeats in week 7 and a full simulation in week 9.Shortest runway 6 weeks · research minimum 6 · 8 sources
12 wk
9-16 h a week

The checklist comes with it.

T-7Course recon: the bike turns and the swim exit.
T-3Bike check: tyres, gears, brakes. Race belt and number, elastic laces.
T-2Wetsuit decision from the water temperature: USAT makes it mandatory below 16 °C, allowed up to 78 °F, and 78.1–83.9 °F without award eligibility.
T-1Photograph your transition layout. Gels are optional.
race morningArrive 90 min early; a 10-min swim warm-up, then a seeded or rolling start.
T-3Bike fuelling plan, bottles pre-mixed; a pacing card with your watts and run pace.
T-3A sighting-landmark list for the swim course.
T-1Chafe protection for a longer wetsuit swim.

Every plan cites its homework.

Finish-time bands are dossier estimates. The "Olympic run 5–6% slower than open 10K pace" allowance is a coaching summary, not a study; brick training has no RCT behind it, only the acute bike→run deficit and coaching consensus.

  1. 1Helios research dossier — triathlon, duathlon and aquabike events
  2. 2Wikipedia — Triathlon (race distances)
  3. 3Best Bike Split — pacing the 70.3 bike leg: IF and TSS
  4. 4Roadman Cycling — triathlon FTP pacing strategy
  5. 5Cycling → running decrement in triathletes (PMC6572577)
  6. 6Running mechanical efficiency after 40 km cycling (PMC9344700)
  7. 7Harris et al. 2017 — deaths in US triathlons (Ann Intern Med)
  8. 8Jeukendrup 2014 — carbohydrate intake during exercise (PMC4008807)

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