Olympic Triathlon Training Plan with Injury Prevention & Core - 16 Weeks Beginner RPE Based

Average Weekly Training Hours 06:19
Training Load By Week
Average Weekly Training Hours 06:19
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 beginner level athlete using Rate of Perceived Exertion rather than heart rate zones as a guide.

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.

PeakStateFit.com
Heather@PeakStateFit.com

Sample Day 1
0:45:00
30TSS
45 min bike RPE 4

45 min RPE 4
Keep this easy today! We have 16 weeks to go!

Sample Day 5
0:40:00
1509m
50TSS
5 X 100 BSE (Base pace time trial)

Warm up: (600)
- 200 swim focus on form
- 4 X 25 sprint on :15 rest
___________________________________________
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
___________________________________________
Cool down: (500)
- 100 kick
- 100 swim easy
- 100 pull no paddles
- 100 kick
- 100 swim easy

Sample Day 6
0:15:00
20TSS
15 min run off the bike RPE 5-6 for the run portion

15 min run or power walk off the bike. If you run i want you to take a 1 min walk break after every 4 min of running.

Sample Day 6
0:45:00
50TSS
45 min aerobic ride RPE 5-6

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.

Sample Day 8
0:50:00
1554m
50TSS
1700: 50s fast

Warm up: 
- 300 free
- 200 pull
- 100 kick
___________________________________________
Main set:
- 5 x 100 pull with buoy RPE 6 on rest :20
- 5 x 50 RPE 7 on :10 rest
- 2:00 min rest
- 5 x 50 RPE 8 on :20 rest
___________________________________________
Cool down: 100 free or back

Sample Day 9
1:00:00
40TSS
Hike/ Run on soft surface RPE 5

Aerobic hike or run preferably soft surface:
5 min hike, 5 min run (zone 2, RPE 5) for 60 min

Sample Day 10
0:50:00
45TSS
50 min recovery ride! RPE 4

- 50 min easy spin RPE 4

Heather Casey
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Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. 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 help you reach Peak State!