Olympic Triathlon Build phase 12 weeks
Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coachAll plans by this Coach
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This build phase training plan is prepared to provide you with improved strength of your major muscle groups used in triathlon, it will involve more force and muscular endurance sessions, and is a time for eliminating muscle imbalances. This will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, with a progresssive reliance on carbohydrate as a fuel, moving into zone 3 tempo workouts during the course of the plan
You might be a beginning triathlete or maybe you have a couple of races under your belt from previous seasons. In either case you are fit and are NOT a beginning athlete. Before beginning Week 1 of the plan you are capable of riding a bike 30 to 60 minutes two days a week and completing a long ride around two hours on a third day. You can swim 100 yards (or meters) nonstop and swimming for 30 minutes a couple of times per week is easy. You can run two days per week, one 30-minute run and a longer run of 45 minutes.
Weekly training hours range from 5:15 to a maximum between 8:15 and 11:00. There is some flexibility built into the plan to accommodate individual differences. For example there is no time posted for the swim workouts. Obviously there can be big differences in swimming abilities between people with a competitive swim background and those just getting into swimming. Some of the run and bike workouts also have ranges built into the workouts.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:25 hrs||1:20 hrs|
|2:41 hrs||2:30 hrs|
|1:38 hrs||1:19 hrs|
|0:57 hrs||2:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:25 hrs||1:20 hrs|
||2:41 hrs||2:30 hrs|
||1:38 hrs||1:19 hrs|
||0:57 hrs||2:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: