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12 Week Olympic Distance Level 3 (Advanced) Plan

Author

Andrew Dollar

All plans by this Coach

Length

12 Weeks

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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:20:00 01:30:00
Custom x3
00:02:00 00:01:00
Bike x3
03:52:00 02:00:00
Swim x3
02:32:00 01:00:00
Strength x1
00:19:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Run
03:20:00 01:30:00
Custom
00:02:00 00:01:00
Bike
03:52:00 02:00:00
Swim
02:32:00 01:00:00
Strength
00:19:00 00:20:00

Training Load By Week


This plan works best with the following fitness 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.


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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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