Olympic Distance Training Plan (12 weeks, Novice-Intermediate)

Average Weekly Training Hours 07:27
Training Load By Week
Average Weekly Training Hours 07:27
Training Load By Week

Our 12 week Olympic triathlon training plan is for anyone looking to get their feet wet in the sport or improve on their last sprint or olympic performance. This proven plan has yielded outstanding results for all ages and levels. This plan will leave you confident out of the water, fresh off the bike, and ready to run your fastest run split ever! Please email me at c26coach@gmail.com with any questions regarding the plan outline, setting appropriate zones, terminology, methodology, T-shirt size and/or personal coaching inquiries. Thank you for choosing Crushing Iron Coaching.

Sample Day 1
0:45:00
Fast 25s (8x25s and 200) 2 x no band

Warm up with 200 done as 4x50 relaxed swimming on 10s rest
Then do 4x50 with odd ones 25build/25easy and even ones 50 steady all on 10s rest.
Then swim 100 nice and relaxed
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Main set is 2 times through this pattern 8x25 leaving on a send off so you are equal swim time with rest time--- swim all the 25s very fast. Then 200 as your fell (ok to use a pb)
So the whole set is 2x(8x25, 200)
+++
Cool down

Sample Day 2
0:30:00
30 min run with strides

all easy. towards end throw in some :15 mile pace efforts

Sample Day 3
0:30:00
Steady swim

1,000 Steady swim with a PB

Sample Day 3
0:30:00
Blood flow 30

easy 30 for blood flow. no high Hr

Sample Day 4
1:00:00
Quality Work- Bikerghetti

10 min warm up. the "ons" are all out in TT position and the "offs" are in your harderst gear, standing, SLOW cadence!!!! Working on posture and full leg turnover. Youll be going up and down, hard and controlled. 30 on, 30 0ff, 30 on, 30 off 45 on, 45 off, 45 on, 45 off 60 on, 60 off, 60 on, 60 off 75 on, 75 off, 75 on, 75 off 90 on, 90 off, 90 on 90 off Then just go back down the ladder. Cool down steady.

Sample Day 6
1:00:00
Endurance

Just ride. Nothing hard. Keep everything Zone 1 or low Zone 2. Just enjoy it.

Sample Day 7
0:30:00
Easy Run 30

Shake out run. Easy pace, enjoy the time on your feet.