"The plan I used to train for my second Olympic this summer was amazing. It made a HUGE difference both mentally and physically. Not only was I faster but I enjoyed the training more." Grace Nalani, Sept 2015.
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• Structured workouts that you can export to Garmin, Zwift, TrainerRoad, Wahoo Elemnt etc
• Full lifetime access to your plan, including upgrades
There are usually 2 swims, 2 cycles, 2 or 3 runs and a strength workout each week, plus a day off. Every 4th week is an easier week. You can move the workouts around to suit your availability. Brick workouts and open water swims are included. Training Zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the biggest 2 weeks (JPG)
Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Advanced version, email us within the first 14 days and we'll swap it free of charge.
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A steady run, mainly in Zone 2. You should be able to chat at this intensity. You can jog/walk if you need to.
Please click on the link below for your guide to the strength and conditioning workouts.
These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. The guide to abbreviations is in the 'How To Use Your Training Plan' PDF link on Day 1.
All in Zone 2 with 20secs rests.
100FC, 100KICK, 50FC DRILL* (see attached description), 50FC
2x200 in Zone 2 as (150FC, 50KICK) +30secs rests.
100 as (breast/back) in Zone 2.
These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.
5mins easy Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2)
5x2mins in Zone 4 (+2mins rests in low Zone 2)
5mins in Zone 2
These swims involve effort at race pace, with regular recoveries. They will build your speed for race day. We'll start off fairly easy and build up gradually.
100 as (25BACK/75FC) in Zone 2 +15secs rest,
100KICK as (50 in Zone 5, 50 in Zone 2).
10x50FC in Zone 3 to 4.
All with 20secs rests.
100 Your Choice in Zone 2
These short runs will maintain and develop your leg speed, in preparation for longer efforts later on. Don't stress about getting the zones 100% right yet, just do your best for now.
10mins easy, chatting pace, Zone 2. Walk/jog if you like.
-1 minute in Zone 4,
-1 minute in Zone 1,
-1 minute in Zone 5,
-1 minute in Zone 1,
-1 minute in Zone 5.
5 mins easy, slow jog in Zone 2, chatting pace.
A nice steady ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity.