Intermediate Olympic- The Wilting Runner


Sage Training Multisport

All plans by this Coach


15 Weeks

Typical Week

1 Day Off, 4 Run, 2 Bike, 2 Swim

Longest Workout

1:00 hrs swim
3:00 hrs bike
1:40 hrs run

Plan Specs

triathlon olympic intermediate hr based

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• 15-week Training Plan for an intermediate level athlete training for an Olympic distance triathlon who struggles on the run portion of the race.
• Starting Baselines: Assumes athlete can easily swim 5min continuously, run for one hour and ride 1.5 hours and has done so within the past month.
• Average Training Volume 8 hours/week
• Lowest Volume Training Week: 3 hours
• Highest Volume Training Week: 10.5-12.5 hours


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:47
Training Load By Week
Average Weekly Training Hours: 07:47
Average Weekly Breakdown

Sage Maaranen

Sage Training Multisport

Sage Training is a Utah-based coaching service specializing in triathlon and endurance sports. Owner Sage Maaranen takes pride in helping build up individuals to be the best athletes they can be while maintaining a balanced life.

Back to Plan Details

Sample Day 1

Heart Rate Test

Run Heart Rate Test-- On predictable terrain without stops:

Warmup: 20 min gradually increasing pace and effort

10 min gradually increasing pace to a race-like effort
20 min all-out effort. At the start of this 20min segment, hit "lap" or reset your HR monitor to get AVG HR for the 20 min all-out set. Make sure to hit "lap" or save the work when you finish the 20 min.

Warmdown: 10 min easy

Sample Day 4

Bike Heart Rate Test

Bike Heart Rate Test- on predictable terrain with no stops:

Warmup: 20 min gradually increasing pace and effort.

Test: 20 min all-out effort hitting "lap" on your hert rate monitor before and after or recording as a separate workout. Record Average HR for this period.

Warmdown- 10 min easy

Sample Day 6

Critical Swim Speed Test

Critical Swim Speed (CSS) Test

WarmUp- 4x100 Choice

Set 1-2x: 3x50 descending finish times (meaning that each 50 gets faster than the previous one.)

Test Set-
400 yard or meter time trial. Record time.
Easy swims, pulls and drills for 10 min.
200 yard or meter time trial. Record time.

Warmdown- 4x50 swim/kick/pull/swim

Sample Day 8

Foundation Run

1 hour on variable terrain

WarmUp- 15min gradually increasing pace and effort. Option to include 5min of favorite running drills.

Main Set- 40 min Z2

Warmdown- 5 min Z1 run to walk

Sample Day 9

Continuous Swims 2x5


WarmUp- Choice! (Suggested 4x100 swim/kick/drill/swim)

Main Set-
2x5-min continuous swims at an easy, sustainable pace. Rest 1:00-2:00

Warmdown- Choice! (Suggested 4x75 kick/drill/swim)

Sample Day 10


1:30 on trainer or flats

WarmUp- 20 min gradually increasing pace and effort. Include 6x30-sec 1-leg drills.

Main Set-
1hour ride staying in Z2. Shoot for a cadence of 90rpm. If heart rate goes too high, first try reducing gearing. If heart rate still too high with easy gearing, slow cadence.

Warmdown- 10 min gradually reducing pace and effort to Z1.

Sample Day 10

Transition Run

After completing your ride, transition quickly to running off the bike. 10min Z2, followed by warmdown and stretch.

Intermediate Olympic- The Wilting Runner

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