Hilly Course Olympic 12 week Intermediate to Advanced plan
Hilly Course Olympic 12 week Intermediate to Advanced plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
12 Week intermediate, hilly course program. Athlete should have a CTL of at least 45 prior to starting this program. Race week CTL will be between 70-80, average TSS will be approximately 600, starting around 500, peaking at 800. Depending on individual ability, you will start out at approximately 7 hours of training and increase you to ~ 12 hours at your 2 peak weeks before your week taper. The program includes TSS and IF goals for those using power, HR, and pace metrics for their training. The program also includes baseline, 6 and 11 week field tests.
Ideal athlete would be someone who is using power on the bike and good at using HR and pace on the run. Program incorporates indoor and outdoor training, speed work, hill repeats, open water swims and more.
Times and estimated paces listed in workouts may not be accurate for every athlete. Focus on achieving the TSS and appropriate intensities as the priorities, times and paces are secondary.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x3
|
03:28:00 | 02:08:00 |
Run
x3
|
02:50:00 | 01:30:00 |
Swim
x2
|
01:18:00 | 01:00:00 |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
03:28:00 | 02:08:00 | |
|
02:50:00 | 01:30:00 | |
|
01:18:00 | 01:00:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.