Olympic Triathlon Training Plan with Injury Prevention & Core - 16 Weeks Intermediate

Average Weekly Training Hours 06:22
Training Load By Week
Average Weekly Training Hours 06:22
Training Load By Week

USAT Level II Coach Heather Casey designed this 16 week training plan as an action plan to peak at the right time for your Olympic distance triathlon this season. The plan is intended for the intermediate level athlete. Injury prevention is the number one goal for all of Coach Casey's plans and private coaching clients. Benefit from her background as a certified strength and conditioning coach with many different core workouts infused in this training plan.

Sample Day 1
0:45:00
30TSS
45 min z1 recovery ride!

45 min zone 1 easy spin. focus on a high cadence (between 80-100 rpm)

Sample Day 2
0:30:00
25TSS
30 min Recovery Run (4 to 1 Galloway Method run / walk)

30 min recovery run. nice easy run and try to stay relaxed. Stay in zone 2 - 1 so the effort should be easy. Take a 1 min walk break after every 4 min of running!

Sample Day 2
0:20:00
2 sets: Mini Band Drills and quick core

With Mini Band:
- 15 lateral steps each direction (toes pointing forward/ knees tracking over ankles
- 15 front kicks
- 15 back kicks
- 15 cross body kicks
- 60 sec forearm plank hold (booty and core TIGHTLY held in and take deep inhales and exhales)
- 12 superman lower back lifts
- 12 bird dogs each side (opposite arm / leg balance on hands and knees)
- 60 sec high plank (top of the push up) with knee drive to opposite elbow

Sample Day 3
0:35:00
1189m
35TSS
1300: 100 aerobic + 25's fast

- 5 x 100 @easy aerobic pace (rest :15sec between) RPE 5
- 4 x 25's FAST! @1:00 (this means swim and recover in the 1 min interval) RPE 8
- 5 x 100 @easy aerobic pace (rest :10sec between) RPE 5-6
- 4 x 25's FAST! @1:00 RPE 8-9
- 100 cool down RPE 4

Sample Day 4
1:00:00
55TSS
1 Hour (3 x 2 min Z4, RPE 7)

Warm-up: 
- 10 min easy spin (zone 1-2) RPE 4-5
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Main set:
- 3 x 2 min zone 4, RPE 7 on 8 min zone 2 recovery, RPE 5
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Cool-down: 
- 5 min easy spin (zone 1) RPE 4

Sample Day 5
0:40:00
1783m
50TSS
5 X 100 BSE (Base pace time trial)

Warm up: (600)
- 200 swim focus on form
- 200 pull with bouy no paddles
- 4 X 25 sprint on :15 rest
- 4 x 25 kick no fins
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Main set: (850)
- 5 X 100 swim BSE (Best Sustainable Effort) :45 sec rest. Record times on all 5 using whatever method you use (Garmin, digital watch or swim clock.) The average of the 5 100s is your base pace to use throughout training. Retest periodically.
- 50 easy effort kick
- 100 very easy effort swim of any stroke
- 4 x 50 variable as: 
25 fast / 25 easy
25 easy / 25 fast
50 all fast
50 all easy
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Cool down: (500)
- 100 kick
- 100 swim easy
- 100 pull no paddles
- 100 kick
- 100 swim easy

Sample Day 6
0:45:00
50TSS
45 min aerobic ride

45 min aerobic ride. Keep this ride very easy, this whole ride should be conversational paced. When you are finished with the ride i want you to transition into your running shoes within 5 min.

Heather Casey, CSCS, USAT L2
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Balanced Art Multisport

Athletes who work with a coach are more likely to see progress and goal achievement than athletes who train on their own. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to get you to your dreams. Heather’s philosophy of progressing an athlete at their individual pace effectively creates a plan based on metrics but grounded by lifestyle. Each athlete has a path and no two are alike!