Achieve your best ever race-fitness from 7:30-10 hrs training per week!
"I followed your intermediate Olympic Distance Training plan. I am amazed at how the structured routine helped my performances." Rodrigo Valdes, 18th July 2017
"I raced yesterday in San Diego after following your Intermediate Olympic plan and got 2nd in my age group as well as the 5th fastest bike split out of over 300. I did the same race last year and I was 7 minutes faster this year!" Nick Goldston 25 June 2018
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This plan is designed to get you in peak shape for your target "A" race at Olympic Distance, although you can include other events too. There are 2 swims, 2-3 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Later in the plan there are brick workouts and open water swims. To be successful with this plan you should have at least 12-months experience of frequent triathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.
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Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.
These sessions will be done at lower intensities. The goal is to build your swim endurance and feel for the water. Follow the distance guidelines below and don't worry about the time for now.
All in Zone 2 with 10secs rests.
200FC breathe every 3 strokes,
100 as (50BACK/50BREAST).
4x100PULL in Zone 3 +15secs rests,
400FC in Zone 2.
-- 1 minute bonus rest --
3x100PULL in Zone 3 +15secs rests,
300FC in Zone 2.
-- 1 minute bonus rest --
2x100PULL in Zone 3 +15secs rests.
200FC in Zone 2.
100 easy mixed strokes, all in Zone 2.
A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.
Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.
5 mins in Z2,
5 x (15 secs in Z3 + 45 secs in Z2).
5 x (3 mins in upper Z3 + 60 sec recoveries in Z2).
5 mins in Z2.
All in Zone 2 with 15secs rests:
300PULL breathe every 3-strokes,
200FC breathe every 5-strokes,
200PULL breathe every 3-strokes,
100FC breathe every 2-strokes.
3x200FC BUILD with 15secs rests, do each 200 slightly faster than the previous, through Zone 1 to Zone 4.
3x100PULL BUILD with 15secs rests, do each 100 slightly faster than the previous, through Zone 1 to Zone 4.
6x50FC BUILD with 15secs rests, do each 50 slightly faster than the previous, through Zone 1 to Zone 4.
200 in Zone 2 as FC, BACK, BREAST & KICK.
100KICK alternating (25 in Zone 2, 50 in Zone 4, 25 in Zone 2).
Please click on the link below for your guide to the strength and conditioning workouts.