12 Week Build to Olympic Distance Triathlon - Intermediate Plan
Author
Lee Gardner
All plans by this CoachLength
12 Weeks
Typical Week
3 Swim, 4 Run, 4 Bike
Longest Workout
1:19 hrs swim
3:00 hrs bike
1:30 hrs run
Plan Specs
triathlon olympic intermediate advanced power based hr based
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Summary
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 lee@trismarter.com.
Stats
Sample Day 1
Warm up: 2x100 swim/100 kick/200 swim . 6x50 building by 50 to MAX effort 1-3, 4-6. . 300 as: 200 alternating fast/easy by 50, into 100 ascending by 25 (fastest effort first, very easy on the last 25). . Main set: . 1x100 as fast as you can go from a push start, try to keep your stroke long and strong. Record time. . One minute recovery between sets (no more, no less). . 1x400 from a pushed out as fast as you can go, try to remember to focus on the back half of your stroke as well as staying as streamlined as possible in the water. Record time . Swim the remainder of the session out to around 45 minutes with long, easy laps.
Sample Day 1
Run Easy, in HR Z1-2 for 35minutes. Finish the workout by running 5x8 second hill sprints (3-5% grade is ideal, 5k effort), walk back to start of hill for RI. Light jog to end.
Sample Day 2
Warm up:
15 minutes easy spinning. Add a few short pick-up sprints, not longer than 20 sec, with full recovery.
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Main set:
8x2 minutes at FTP, cadence 85-95rpm, steady effort. Recover for 2 minutes of easy spinning.
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Cool down:
5-10 minutes easy spinning.
Sample Day 3
Easy run, 90 minutes. Focus is aerobic effort & durability. Keep HR in Z1-2 throughout.
Sample Day 3
Warm up:
300 Choice swim
2 x (100 drill/50 Kick)
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Main Set:
6x50 w/:15 rest (descend 1-6)
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1000 continuous Swim with buoy.
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300 recovery/easy
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Cool Down:
300 easy pull
*2300 total*
Sample Day 4
Warm up:
20 minutes building from Zone 1-2 to 2-3.
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Main Set:
3x5 minutes pedaling 60-65rpm @ Zone 3 (70-80% of FTP). 3 minute rest interval spinning at 90+rpm (low effort, but high cadence).
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20 minutes at Zone 2-3 (70-80% of FTP) Steady State Riding.
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3x5 minutes pedaling 60-65rpm @ Zone 3 (70-80% of FTP). 3 minute rest interval spinning at 90+rpm (low effort, but high cadence).
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20 minutes at Zone 2-3 (70-80% of FTP) Steady State Riding.
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Warm down:
5 minutes of easy spinning. Keep your cadence relatively high (85+rpm)
Sample Day 5
Warm up: 2x100 swim 50 kick 2x100 swim 50 kick . Main set: 500-400-300-200-100. Build in effort for each interval, finishing the final 100 as MAX effort. . 6x50 Sprints . Cool down: 200 choice, mix.