12 Week Olympic Distance Level 2 (Intermediate) Plan


Andrew Dollar

All plans by this Coach


12 Weeks

Typical Week

3 Custom, 2 Swim, 2 Bike, 4 Run, 1 Strength

Longest Workout

1:00 hrs swim
2:30 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic intermediate

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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 Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:49
Training Load By Week
Average Weekly Training Hours: 07:49
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

Set Your Intentions

Write down (here or on a piece of paper) one thing you can do this week to reach each of your goals.
Example: If my goals are to PR at my next race, lose 10 pounds in 3 months, and learn more about nutrition, I might write down the following for this week:
hit 100% of my workouts
log my food daily
read 3 articles on nutrition or read one book

Sample Day 1

Tech # 2a - 2.0k

WU: 300E, DS: 6 x 50 as drill/swim MS: 4 x 25 Hard on :15 rest 200 steady 2x100 as 50 Buoy/ 50 swim. (20" RI) Buoy position is in between the thighs. 2 x 100 as 50 buoy/50 swim (20" RI) Buoy position is between the knees 2 x 100 as 50 buoy/50 swim (20" RI) Buoy position is between your ankles 200 easy. 2 x 100 as 25drill/75swim (20" RI) CD: 100 easy

Sample Day 1

Easy Run - 30

Conversational, easy run.

Sample Day 2

Strides Build 1

20' of running building to a steady z2 effort 5 x 30" of threshold (CV, z4) running with 30" easy z1 recovery 10' easy, z2 cool down

Sample Day 3

Anaerobic Intervals, 20x30"

10' @ 70% 5' alternating 20" @ 95-100%, 40" @ 65-75% 5' @ 80% MS: 20x30" @ 115-120% (30" Rest@ 65%) 5' @ 75-80% CD: 5-10' @ 65%

Sample Day 4

Easy Run - 40

Conversational, easy run.

Sample Day 4

Core Workout #1

Perform each exercise for 45-60 seconds. Repeat 2x. As you progess work up to 60-90" per exercise. 1. Forearm Plank 2. Bridge with extension--hold bridge position and extend one leg at a time 3. Side plank 4. Bird dog 5. Flutter kicks

12 Week Olympic Distance Level 2 (Intermediate) Plan

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