Olympic Distance Race Simulation: 1500m Swim + 40km Bike + 10km Run

Session Overview

This is the ultimate Olympic distance race rehearsal — a full 1500m swim, 40km bike, and 10km run performed at race pace with practised transitions. If your A-race is an Olympic triathlon, this session should appear in your build phase 4–6 weeks before race day. Everything you experience here, you’ll face on the start line — and getting it wrong here is far better than getting it wrong when it counts.

What You’ll Need

• Open water or pool access — 60 lengths in a 25m pool for 1500m
• Wetsuit if race conditions require it — practise in the suit you’ll race in
• Road or triathlon bike, helmet, cycling shoes
• Running shoes — ideally your race-day pair
• Full nutrition plan: gels or chews for the bike and run legs
• Pre-laid transition area with everything in its correct place

Warm-Up (10 minutes)

This is a race simulation, so treat the warm-up like race morning: 5 minutes of gentle movement and dynamic stretching, then 5 minutes of activation. Arrive at the water’s edge ready to swim. Don’t do a long separate warm-up swim — the race simulation begins from the water start.

Main Set

Complete the full Olympic distance with transitions at race pace. Push each discipline at the intensity you plan to race — not easy, but not all-out. Practice your transitions completely: wetsuit off, helmet on, shoes on, race belt clipped. Don’t take extra rest between disciplines. The discomfort of transitioning from swim to bike to run is something you need to have felt before race day.

• Swim: 1500m at race pace (RPE 6-7, sustainable hard effort)
• T1: Full transition — wetsuit removal, helmet on, bike out (aim under 90 seconds)
• Bike: 40km at Olympic race power (75–85% FTP, RPE 7)
• T2: Rack bike, helmet off, running shoes on (aim under 60 seconds)
• Run: 10km at target race pace (RPE 7-8, hard but controlled throughout)

Cool-Down (10 minutes)

Walk for 5 minutes after finishing, then gentle static stretching: hips, quads, calves, and shoulders from the swim. This session is a significant load on your body — consume recovery nutrition (carbohydrate and protein) within 30 minutes of finishing and plan for an easy or rest day the following day.

Coaching Notes

• Rehearse your nutrition plan exactly as you intend to race — what you take on, when, and how much
• Transitions are not rest breaks — rushing them at race pace is a skill that needs practice
• If you don’t have access to open water, substitute the swim with a pool session of the same distance
• For a shorter version, scale to sprint distance: 750m swim + 20km bike + 5km run
• Allow at least 48–72 hours recovery after this session before your next quality workout