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Couch to Olympic in 16 Weeks

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Couch to Olympic in 16 Weeks

Author

Wendy Mader

All plans by this Coach

Length

16 Weeks

Plan Description

swim coaching
Couch to Olympic in 16 Weeks
Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.
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Overview

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In addition to 16 week's worth of swimming, biking, running, and strength training workouts, we also include 3 INSTRUCTIONAL VIDEOS, one before each phase of training. Coach Wendy explains how each training block is organized and structured. This is a multimedia approach along with LINKS to drills, heart rate, and pace training so you know the purpose and effort of each workout.

This plan is recommended for athletes who currently can:


  • Swim 500 meters/yards

  • Bike 30 minutes

  • Run 2 miles


I used the concept of periodization to maximize peak performance in this plan. Where each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.

Plan Structure
This 16-week plan starts with 2 days in the pool, 2 days on the bike, 2 days running, and 2 days of strength training and builds up to 3 swims, 3 bikes, and 3 runs, over time reducing strength to 1 day per week.

Monday is the scheduled rest day and the longer workouts are on the weekend. Duration ranges from 3-9 hours per week. Intensity is set to your Rate of Perceived Effort (RPE), heart rate, power, or pace. Generally, most beginners train with RPE.

This is a time-based program with suggestions on key workouts to focus on distance.

Here is where you should be on specific weeks:
- At the end of 8 weeks, you should be comfortable running a 10k event
- At the end of 16 weeks, you should be comfortable completing a Sprint Distance Triathlon.
- At the end of 16 weeks, you should be comfortable finishing an Olympic Distance Triathlon.

Bonuses
Personalized Swim/Run Analysis: Submit a video of your run/swim and get it analyzed by me!

Consultation Call: If confused on any week, book a call and we’ll figure it out in 30 minutes.

*TP compatible plan

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Who Am I?

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IG | Podcast | YT

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:37:00 01:15:00
Bike x2
02:35:00 02:15:00
Swim x2
01:27:00 01:00:00
Day Off x1
—— ——
Strength x1
00:33:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Run
01:37:00 01:15:00
Bike
02:35:00 02:15:00
Swim
01:27:00 01:00:00
Day Off
—— ——
Strength
00:33:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

wendy mader

t2coaching.com

Ironman Certified Coach (10x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at http://t2coaching.com/contact/


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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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