This plan is designed for an experienced triathlete wanting to improve upon their Olympic distance times. The athlete should have experience at the Olympic distance level, understand effort/pacing and possess defined training zones.
The plan starts with 4000y a week of swimming and builds to 5500 with high intensity swimming involved. The athlete will cycle 2x a week ranging from V02 intervals to longer specific workouts. Long rides will range from 1.5-2.5 hours. The athlete will run 4-5x a week and peak at nearly 4 hours in the final weeks.
Given that it is an intermediate plan, plenty of recovery is provide. The plan calls for a rest day every two weeks and revolves around 2 recovery weeks at week 4 & 8.