12 week olympic base program (off season) 10-15hrs Per week
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12 week olympic base program (off season) 10-15hrs Per week
Author
Aaron Buchan
All plans by this CoachLength
12 Weeks
Typical Week
3 Swim, 3 Bike, 3 Run, 1 Strength
Longest Workout
1:45 hrs swim
4:00 hrs bike
2:00 hrs run
Plan Specs
triathlon olympic beginner intermediate advanced weightloss hr based pace based tss based strength base period
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
this awesome plan is designed to build pure strength in your off season with strength training programs (videos included) along with testing protocols to prove your results, this plan is guaranteed to give you the edge come your first event for the season...
Stats
Sample Day 1
400m Easy Pace - Breathe 3's (No aids to be used)
Swim 8 x 50m (25m Freestyle Drill - 25m Easy) - 20secs rest after each rep
Swim 6 x 25m Build to 90% of Maximum Speed on 50secs
Rest for 3-5mins before your first Time Trial
Swim 400m / Swim 200m / Swim 100m - All with 200m swim recovery in between and 3mins
STOP Rest.
Record Maximum Heart Rate (HR) and Time for each effort
600-900m (Fins) Made up of 100m Swim / 100m Kick / 100m Own Choice x 2-3 as cool down.
Sample Day 2
warm ups 10mins
speed sets
60 on 110 cadence
60 off 90 cadence
60 mins TT (all out 100% intensity) use same location every test
if you have power metre restart your timer
this test is ok to do on trainer (preferred controlled environment)
10mins cool down
90 cadence
Sample Day 2
12 x 3 min zone 1 pace, 1 min walk B/W
Sample Day 3
warm up run approx 1km or 5mins
add dynamic stretches and activations
4x 100 m run throughs.
REST SET WATCH
RUN 5KMS AT YOUR RACE PACE THIS IS A TEST REMEMBER.
cool down 1kms or 5mins easy
stretch to recover...
Sample Day 3
this work out is to help improve your movement and flexibility..
start with 1 set today, build up to 2-3 sets in week 4.
https://youtu.be/5ezATN1xJIQ
Sample Day 4
warm up 10 mins 90-100 cadence 10mins 80-90 cadence main sets x 3 8mins hard effort 60-70 cadence 3mins easy 90 cadence cool down 10min easy spin
Sample Day 4
12 x 3 min zone 1 pace, 1 min walk B/W