Advanced OLYMPIC Distance Triathlon 24 Week. 11-14 hrs per wk. Includes email access to coach.

Average Weekly Training Hours 10:27
Training Load By Week
Average Weekly Training Hours 10:27
Training Load By Week

For experienced age-group Olympic distance triathletes seeking their best ever race performance. This challenging plan will guide you all the way to race day with 9 to 11 workouts per week.


"You have changed my results for the better. I am amazed that I'm competing at the ITU World Championship!" Richard Lonsdale, 2016.


What's Included?


• Email access to the coach


• Exportable workouts that you can follow on Garmin, Zwift, TrainerRoad etc


• Full lifetime access, including upgrades


Is This Plan For You?


There are usually 3 swims, 3 cycles, 3 or 4 runs and a strength workout each week, plus a day off. Every 4th week is an easier week. Brick workouts and open water swims are included. To be successful with this plan you should have at least 18-months experience of triathlon. Training Zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.


• Screenshot of the first 2 weeks (JPG)


• Screenshot of the biggest 2 weeks (JPG)


Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Novice version, email us within the first 14 days and we'll swap it free of charge.


Questions?


Email: info@myprocoach.net


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Sample Day 1
0:40:40
55.8TSS
Aerobic Speed Session

These short runs will develop your leg speed, in preparation for longer efforts later on. The intensity is high and the recoveries are short but frequent.

Warm Up:
10mins steady run in Zone 2.
5mins as (5secs in Zone 4, 55secs in Zone 2)

MAIN SET:
2 sets of (10x30secs in low Zone 5) with 20secs Zone 1 rests between reps and 4mins in Zone 2 between the two sets.

Warm Down: 
5mins easy jog in Zone 2

Sample Day 1
0:55:00
2100m
Pool Swim: Speed Endurance

These swims involve efforts at your race pace, with frequent recoveries. They will build your speed endurance for race day. The guide to abbreviations and zones is in the PDF attached to Day 1.

WARM UP:
All in Zone 2:
3x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).


MAIN SET
10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests. 

WARM DOWN:
All in Zone 2.
100 as (50KICK, 50 FC) +30secs rest
100 as (25DRILL, 75 FC)

Sample Day 2
0:43:00
47.7TSS
Threshold Pyramid

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.  

Warm Up:
5mins in Zone 2,
5mins as (15secs in upper Zone 3, 45secs in Zone 2).


MAIN SET:
4mins in upper Zone 3 +30secs in Zone 1,
5mins in low Zone 4 +30secs in Zone 1,
6mins in upper Zone 3 +2mins in Zone 2,
5mins in low Zone 4 +30secs in Zone 1,
4mins in upper Zone 3 +30secs in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 3
1:15:00
105.4TSS
Aerobic Endurance Run

A steady run, mainly in Zone 2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration.

Sample Day 3
0:45:00
2000m
Pool Swim: Endurance/Technique

These sessions are done at lower intensities, with the intention of improving your feel for the water without causing excessive fatigue. Follow the distance guidelines below and don't worry about the time for now. The guide to abbreviations and zones is in the PDF attached to Day 1.

Warm Up:
6x75 in Zone 2 as (25DRILL*/50FC** easy) +20secs rests.

MAIN SET:
400FC in Zone 2 +20 secs rest,
300PULL in Zone 2 +15 secs rest,
200FC in Zone 2 +10 secs rest,
100PULL and optional hand paddles in Zone 2. 

Warm Down:
All in Zone 2.
100 as (50DRILL*/50FC**) +30secs rest,
6x75 as (50FC, 25BACK) + 10secs rests.

Sample Day 5
1:00:00
2600m
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. The guide to abbreviations and zones is in the PDF attached to Day 1.

Warm Up:
All in Zone 2 with 10secs rests.
2 sets of 300 as:
(200FC breathe every 3 strokes,
100 as (50BACK/50BREAST)).

MAIN SET:
4x100PULL in Zone 3 +15secs rests,
400FC in Zone 2.
-- 1 minute bonus rest --

3x100PULL in Zone 3 +15secs rests,
300FC in Zone 2.
-- 1 minute bonus rest --

2x100PULL in Zone 3 +15secs rests.
200FC in Zone 2.

Warm Down:
200 easy mixed strokes, all in Zone 2.

Sample Day 5
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

http://www.myprocoach.net/uploads/1/3/3/8/13384839/strength_guide.pdf

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

For help finding your plan, email me: info@myprocoach.net or visit myprocoach.net