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12 Week Olympic Distance Level 3 (Advanced) Plan


Andrew Dollar

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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


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
03:20:00 01:30:00
00:02:00 00:01:00
03:52:00 02:00:00
02:32:00 01:00:00
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.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • 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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