For who
For triathletes preparing for the 1.5 km swim in an Olympic-distance triathlon. This pool-based plan includes key open water skills and is ideal for athletes with a solid endurance base.
Triathlon & Open Water
Olympic Triathlon
Triathlon • Endurance • 1.5K
Own the open water. Power through the 1.5K. Finish strong.
25
Workouts
2700
Avg. Metres
47
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining focus
Structured progression that balances intensity, volume, and skill development to get you race-ready for a 1.5K swim.
What to expect
Swim workouts that build aerobic capacity, sharpen technique, and develop open water skills like sighting and buoy turns. Includes endurance sets, threshold efforts, and race simulations.
Equipment you need
You can adjust the equipment to suit your preferences and available gear.
How to get started
Download DuoSwim, start your first workout, and build momentum this week.
Step 1
Download the app
Download DuoSwim and log in to unlock your plan and workout guidance.
Step 2
Choose your plan
Start your recommended plan or choose the one that fits your goal and schedule.
Step 3
Start your workouts
Follow your workouts with clear pacing, intervals, and progress tracking built in.
Step 4
Hit your goal
Stay consistent each week, build momentum, and reach your goal with confidence.
Results you will get
- ✓Build endurance for the 1.5K swim leg
- ✓Boost pacing, speed, and stroke efficiency
- ✓Practice open water skills in a pool setting
- ✓Includes test sets, skills training, and a race taper
Testimonials
- 820 swimmers training with this plan
- • “Held a strong pace for the full 1.5K.” – Tasha
- • “Race day felt smoother after this plan.” – Mia
- • “Massive confidence boost in open water.” – Daniel
Distance by intensity zone
Breakdown of distance covered in each heart rate zone per workout.
Z1Z2Z3Z4Z5
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Olympic Tri Foundations
39 min · 2200m
Building Blocks
39 min · 2200m
Technique Tune-Up
39 min · 2200m
Endure & Fire
39 min · 2200m
Shift Gears
42 min · 2400m
View all workouts
Challenge Set I
47 min · 2700m
Skill & Stamina
46 min · 2600m
Descend & Hold
51 min · 2900m
Drop Set
49 min · 2800m
Yellowline Threshold
49 min · 2800m
Aerobic Boost
53 min · 3000m
Challenge Set II
56 min · 3200m
Endurance Flow
46 min · 2600m
Smooth & Strong
56 min · 3200m
Pace Progression
49 min · 2800m
Endure & Surge
54 min · 3100m
Split Mastery
53 min · 3000m
Challenge Set III
56 min · 3200m
Aerobic Mixer
53 min · 3000m
Threshold Zone
44 min · 2500m
Endurance Drive
44 min · 2500m
Split & Hold
46 min · 2600m
Ultimate Drop Set
42 min · 2400m
Race Tune-Up
39 min · 2200m
Olympic Tri Swim
44 min · 2500m
Dryland
We recommend Strength Gains to pair with this plan — building strength and mobility to support Olympic-distance swim performance.
Ready to master the 1.5K swim?
First week free. Cancel anytime.
FAQ: All you need to know about Olympic Triathlon
Answers to common questions about this plan, equipment, pacing, and getting started.
For triathletes preparing for the 1.5 km swim in an Olympic-distance triathlon. This pool-based plan includes key open water skills and is ideal for athletes with a solid endurance base.
Take your swimming to the next level
A clear, structured path that helps you train with confidence and keep progressing week by week.
First week free. Cancel anytime.
Olympic Triathlon
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