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12 Week Olympic Distance Level 3 (Advanced) Plan


Andrew Dollar

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12 Weeks

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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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
3:20 hrs 1:30 hrs
Custom x3
0:02 hrs 0:01 hrs
Bike x3
3:51 hrs 2:00 hrs
Swim x3
2:32 hrs 1:00 hrs
Strength x1
0:18 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
3:20 hrs 1:30 hrs
0:02 hrs 0:01 hrs
3:51 hrs 2:00 hrs
2:32 hrs 1:00 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.

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