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12 Week Build to Olympic Distance Triathlon - Intermediate Plan


Lee Gardner

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12 Weeks

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Plan Description

The 12 Week Build to Olympic - Intermediate/Advanced Plan is a training plan designed for athletes training 14-17 hours per week in their build-up to a key race, with recovery weeks at 10 hours or less. It is assumed that the athlete beginning this plan will have several years of endurance sport training history. It is recommended that the athlete be able complete separately 2000 meters of swimming, a 2 hour bike ride, and a 90 minute run before beginning this plan.

Please feel free to contact me with questions regarding this plan. I can be reached by email at

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:56 hrs 1:30 hrs
Bike x4
6:13 hrs 3:00 hrs
Swim x3
2:47 hrs 1:19 hrs
Workouts Per Week Weekly Average Longest Workout
2:56 hrs 1:30 hrs
6:13 hrs 3:00 hrs
2:47 hrs 1:19 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Lee Gardner

Trismarter Triathlon Coaching and Nutrition

Triathlon Coaching | Sports Nutrition | Bike Fit

I offer customized training plans and coaching services for all levels of athletes. You can find details on my coaching services at

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