OLYMPIC 16 + 1 Weeks Complete Beginner

Average Weekly Training Hours 02:38
Training Load By Week
Average Weekly Training Hours 02:38
Training Load By Week

This 16 + 1 Week Training Plan is for first timer triathlete in the Olympic Distance. It includes 16 training weeks plus 1 recovery week for transition to your next goal. This is the minimum workload that you need to complete the distance. Choose this plan if you are fit and healthy enough to train for an Olympic Triathlon, it is recommended to experience previously the Sprint distance. The plan starts with a total of 2:30hrs week up to 5:10hrs at week 11 aproximately. At the end of the plan you will have the fitness to complete your first Olympic distance Triathlon. Training Plan Phases: Preparation Phase (General) – Week 1-4 Preparation Phase (Specific) – Week 5-8 Competition Phase (Pre) – Week 9 Competition Phase (Competition) – Week 10-11 Competition Phase (Taper) – Week 12 Transition Phase - Week 13 For any additional request, please visit www.trion3.com or email me at coachtom@trion3.com Enjoy, Coach Tom

Sample Day 2
800m
Build Base

Total Distance: 800mts

Warm-up [200mts]
200mts freestyle - warm-up

Drill Sets [100mts]
4x25mts (RI 0:10) - Bilatheral breathe

Base Intervals [200mts]
2x100mts (RI 0:10) - aerobic

Kick Set [100mts]
4x25mts  (RI 0:15) w/board

Cool-Down [200mts]
200mts freestyle - recover

Sample Day 3
0:30:00
Build base

Total Time: 30min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [20min]
20min @Z2 (cadence 85-95rpm) - high aerobic

Cool Down [5min] 
5min  @Z2 - low aerobic

Sample Day 4
2.49mi
Track Series 5x200s

Total Distance: 4km

Warm up [2km]
2km @Z1-2 - warm up / low aerobic

Key session - Repeats [1km]
5x200mts @high speed  RI 0:40s walking

Cool down - 1km
1km @Z1 - recovery

Sample Day 5
800m
Build Base

Total Distance: 800mts

Warm-up [200mts]
200mts freestyle - easy

Drill Sets [100mts]
4x25mts (RI 0:10)  - Bilateral breathe

Base Intervals [200mts]
2x100mts (RI 0:10) - aerobic

Kick Set [100mts]
4x25mts  (RI 0:15) w/board - aerobic

Cool-Down [200mts]
200mts freestyle - recover

Sample Day 6
0:30:00
Build base

Total Time: 30min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [20min]
20min @Z2 (cadence 85-95rpm) - high aerobic

Cool Down [5min] 
5min  @Z2 - low aerobic

Sample Day 7
0:25:00
Build base

Total Time: 25min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [15min]
15min @Z2 - high aerobic

Cool-Down [5min]
5min @Z2 - low aerobic

Sample Day 9
900m
Build base

Total Distance: 900mts

Warm-up [200mts]
100 mts freestyle - easy
100 mts w/fins - easy

Drill Sets [100mts]
4x25mts (RI 0:10) - Side kick

Key Session - Intervals [400mts]
2x200 (RI  0:10) - high aerobic

Cool-Down [200mts]
200 mts freestyle - recover

Tomas Chavez
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TriOn3 Team

On-line Fitness, Running and Triathlon Team.