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12 Week Olympic Distance Level 3 (Advanced) Plan

Author

Andrew Dollar

All plans by this Coach
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Length

12 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan targets the advanced athlete looking to excel at the Olympic distance level. The athlete should possess plenty of racing experience and a fundamental understanding of zone/power/pace training.

The plan begins with over 9 hours of weekly training. Nearly each week consists of 3 swims, 3 bikes and 5 runs. The plan is built around strong, intense workouts so the athlete should bring a strong aerobic base into the program. The program peaks at 11.5 hours with the majority of that week dealing with race specific speed.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx5
3:20 hrs 1:30 hrs
Customx3
0:02 hrs 0:01 hrs
Bikex3
3:51 hrs 2:00 hrs
Swimx3
2:32 hrs 1:00 hrs
Strengthx1
0:18 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:20 hrs 1:30 hrs
Custom
0:02 hrs 0:01 hrs
Bike
3:51 hrs 2:00 hrs
Swim
2:32 hrs 1:00 hrs
Strength
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.