12 Week Olympic Distance Level 3 (Advanced) Plan

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12 Week Olympic Distance Level 3 (Advanced) Plan


Andrew Dollar

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12 Weeks

Typical Week

3 Custom, 3 Bike, 5 Run, 3 Swim, 1 Strength

Longest Workout

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

Plan Specs

triathlon olympic intermediate advanced

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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 Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:04
Training Load By Week
Average Weekly Training Hours: 10:04
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.

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

Base #B01-2.0k

Warm Up: 300 easy Drill: 8x50’s, Odds: 25 fist drill/25 swim Evens: 25 finger tip drill/25 swim Main: 8x75’s as 50 easy, 25 build, 15" rest 2x200 moderate 4x50 as 25hard/25 easy, 20" rest Cool Down: 100

Sample Day 2

Easy Run

Nice, conversational level pace. Nothing hard, this should rejuvenate you a bit.

Sample Day 2

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 3

Swim 2.5k (1k TT)

WU: 2 x 200, 300 pull, DS: 4 x 50 (25 drill/ 25 swim), 3 x 100 building speed from easy to hard by 25s. 20" rest MS: 1x1000 for time. Pace yourself. Don't go out too hard. CD: 300 easy pull

Sample Day 3

10k Speed Block #1

1 mile warmup with 4x15" strides 16 x 400m @ 10k pace. Rest 30-45" 1 mile cool down @ easy pace.

Sample Day 4

CP20, 4x6' Push

10' @ 65-75%
5' alternating 30" @ 95-100%, 30" @ 65-75%
5' @ 80%
4x6' @ 100-105% (2' Rest@ 55-60%)
5-10' @ 65%
Try to push your last set a bit higher. Use the average of the four reps as your starting point for next week.

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