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12 Week Olympic Distance Level 2 (Intermediate) Plan


Andrew Dollar

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12 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:55 hrs 1:30 hrs
0:02 hrs 0:01 hrs
1:41 hrs 1:00 hrs
2:51 hrs 2:30 hrs
0:18 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
2:55 hrs 1:30 hrs
0:02 hrs 0:01 hrs
1:41 hrs 1:00 hrs
2:51 hrs 2:30 hrs
0:18 hrs 0:20 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Andrew Dollar

FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 300 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.