Advanced OLYMPIC Distance Triathlon 20 Week. 12-14 hrs per wk. Includes email access to coach.

Average Weekly Training Hours 10:29
Training Load By Week
Average Weekly Training Hours 10:29
Training Load By Week

For experienced age-group Olympic distance triathletes seeking their best ever race performance. This challenging plan will guide you all the way to race day with 9 to 11 workouts per week.


"You have changed my results for the better. I am amazed that I'm competing at the ITU World Championship!" Richard Lonsdale, 2016.


What's Included?


• Email access to the coach


• Exportable workouts that you can follow on Garmin, Zwift, TrainerRoad etc


• Full lifetime access, including upgrades


Is This Plan For You?


There are usually 3 swims, 3 cycles, 3 or 4 runs and a strength workout each week, plus a day off. Every 4th week is an easier week. Brick workouts and open water swims are included. To be successful with this plan you should have at least 18-months experience of triathlon. Training Zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.


• Screenshot of the first 2 weeks (JPG)


• Screenshot of the biggest 2 weeks (JPG)


Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Novice version, email us within the first 14 days and we'll swap it free of charge.


Questions?


Email: info@myprocoach.net


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Sample Day 1
0:53:00
73.9TSS
Speed Workout Reps

These short runs will develop your leg speed, in preparation for longer efforts later on. The intensity is high but the recoveries are adequate.

Warm Up: 
15mins in Zone 2.

MAIN SET:
10 x 90 secs aiming for Zone 5. +2 mins jog recoveries in Zone 1-2.

Warm Down:
5mins in Zone 2.

Sample Day 1
1:00:00
2500m
Threshold Pool Swim

These swims involve efforts at your race pace, with frequent recoveries. They will build your speed endurance for race day. The guide to abbreviations and zones is in the PDF attached to Day 1.

Warm Up:
All in Zone 2 with 10secs rests between sets.
4x(50FC, 50DRILL, 50FC)

MAIN SET:
4x200FC as (50 in Zone 2, 50 in Zone 3, 50 in Zone 4, 50 in Zone 5) +45secs rests.

4x50FC in Zone 4 +5secs rests,
4x50FC in Zone 4 +10secs rests,
4x50FC in Zone 4 +15secs rests,
4x50FC in Zone 4 +20secs rests.


Warm Down:
All in Zone 2.
200 choice,100BACK/BREAST.

Sample Day 2
0:46:00
54.3TSS
Speed Workout. 3x(1,2,3)

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.  

Warm Up:
15mins easy in Zone 2,


MAIN SET
1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests


Warm Down
5mins easy spin down in Zone 1 to 2

Sample Day 3
1:30:00
127.1TSS
Aerobic Endurance Run

A steady run, mainly in Zone 2. You should be able to chat at this intensity. This is your long run for the week.

Sample Day 3
0:50:00
2000m
Recovery Pool Swim

These sessions are done at lower intensities, with the intention of improving your feel for the water without causing excessive fatigue. Follow the distance guidelines below and don't worry about the time for now. The guide to abbreviations and zones is in the PDF attached to Day 1.

All in Zone 2.

200 as (100FC/100FC FISTS) +15secs rests,
200 as (150FC/50FC FISTS) +15secs rests,
200 as (150FC FISTS/50FC) +15secs rests,
500FC +30secs rest,
400PULL +30secs rest,
300FC Breathe every 5 strokes +15secs rest,
200 alternating (50BACK/50BREAST) +10secs rest.

Sample Day 5
1:05:00
2800m
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. The guide to abbreviations and zones is in the PDF attached to Day 1.

Warm Up:
All in Zone 2:
400FC, 100KICK, 200 PULL, 100BACK/BREAST

MAIN SET:
4 x 150FC in Zone 2 +10secs rests,
100 KICK in Zone 4 +10secs rest,
3 x 150FC in Zone 2 +10secs rests,
100 KICK in Zone 4 +10secs rest,
2 x 150FC in Zone 2 +10secs rest,
50 KICK in Zone 4.


Warm Down:
400 your choice in Zone 1-2.

Sample Day 5
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

http://www.myprocoach.net/uploads/1/3/3/8/13384839/strength_guide.pdf

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

For help finding your plan, email me: info@myprocoach.net or visit myprocoach.net