OLYMPIC 16 + 1 Weeks Complete Advanced


Coach Tom, Ironman University Certified Coach

All plans by this Coach


17 Weeks

Typical Week

1 Day Off, 1 Other, 4 Swim, 3 Bike, 4 Run

Longest Workout

0:20 hrs swim
2:45 hrs bike
1:40 hrs run

Plan Specs

triathlon olympic intermediate hr based

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?


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


This 16 + 1 Week Training Plan is for Advance Triathletes. It includes 16 training weeks plus 1 recovery week for transition to your next goal. Ideal for those who can handle 12 workouts a week. The objective is to complete an Olympic Triathlon in a competitive form.

Choose this plan if you have an advance level of fitness, and a strong base of swim, bike and/or run and really want to reach the next level in Triathlon.

Training Plan Phases:
Preparation Phase (General) – Week 1-6
Preparation Phase (Specific) – Week 7-10
Competition Phase (Pre) – Week 11-12
Competition Phase (Competition) – Week 13-14
Competition Phase (Taper) – Week 15-16
Transition Phase - Week 17

For any additional request, please visit www.trion3.com or email me at coachtom@trion3.com


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:12
Training Load By Week
Average Weekly Training Hours: 07:12
Average Weekly Breakdown

Tomas Chavez

TriOn3 Team

On-line Fitness, Running and Triathlon Team.

Back to Plan Details

Sample Day 1

Build Base

Total Distance: 2,150mts

Warm-up [350mts]
350mts freestyle - easy

Drill Sets [300mts]
6x50mts (RI 0:10) - Bilatheral breathe

Base Intervals [700mts]
7x100mts (RI 0:10) - aerobic

Speed Intervals [200mts]
8x25mts  (RI 0:20) - threshold

Kick Set [250mts]
10x25mts  (RI 0:15) w/board - aerobic

Cool-Down [350mts]
350mts freestyle - recover

Sample Day 1

Build base

Total Time: 60min

Warm-Up [10min]
10min @Z1-Z2 - warmup / low aerobic

Key Session [45min]
45min @Z2 (cadence 85-95rpm) - high aerobic

Cool Down [5min] 
5min  @Z2 - low aerobic

Sample Day 2

Build Base

Total Distance: 2,000mts

Warm-up [350mts]
200mts freestyle - easy
150mts w/pull buoy - easy

Drill Sets [100mts]
4x25mts (RI 0:10)  - Bilatheral breathe

Base Intervals [1,200mts]
4x200mts (RI 0:10) - aerobic
Rest 2 min
4x100mts (RI 0:05) - aerobic

Cool-Down [350mts]
350 mts freestyle - recover

Sample Day 2

Track Series 5x200s

Total Distance: 6km

Warm up [3km]
3km @Z1-2 - warm up / low aerobic

Key session - Repeats [1km]
5x200mts @high speed  RI 0:40s walking

Cool down - 2km
2km @Z1 - recovery

Sample Day 3

Build base + Sprints

Total Time: 35min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [25min]
25min @Z3 - aerobic

Cool-Down [5min]
5min @Z2 - low aerobic

At the end Sprints:
4x0:20sec (IR 0:40)

Sample Day 3

Power Intervals

Total Time: 60min

Warm-Up [20min]
20min @Z1-Z2 - warm-up / low aerobic

Key Session - Power Intervals [14min aprox]
6x0:20 @Z4 Cadence 65-75rpm  (IR 2:00 @Z2) - threshold

Base [20min]
20min @Z2 Cadence 85-95rpm - high aerobic

Cool Down [6min] 
6min  @Z2 - low aerobic

Sample Day 4


Total Distance: 2,150mts

Warm-up [350mts]
200 mts freestyle - easy
150 mts w/fins - easy

Drill Sets [300mts]
6x50mts (RI 0:10) - Bilatheral breathe

Key Session - Fartlek Intervals [750mts]
5x150mts (50 easy / 25 hard / 50 easy /25 hard ) RI 0:15  - Threshold

Speed Intervals [300mts]
6x50mts  (RI 0:20) - threshold

Kick Set [100mts]
4x25mts (RI 0:15) w/board - aerobic

Cool-Down [350mts]
350mts freestyle - recover

OLYMPIC 16 + 1 Weeks Complete Advanced

$69.00 - Buy Now