"You have changed my results for the better. I am amazed that I'm competing at the ITU World Championship!" Richard Lonsdale, 2016.
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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.
All our Advanced Olympic Plans
All our Intermediate Olympic Plans
All our Novice Olympic Plans
Low intensity swim, designed to boost your endurance and feel for the water.
4x75 as (25DRILL*/50FC easy) +10secs rests, 200PULL in Zone 2 +15secs rest,
4x50 as (25DRILL/25FC) +10secs rests.
(150 in Zone 2, 50 in Zone 4, 50 in Zone 2)
-- 60secs bonus rest --
4x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.
-- 30secs bonus rest --
4x100FC as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +20secs rests.
200 easy mixed strokes in Zone 2
This workout is designed to increase your threshold running speed. It features long reps with a relatively short rest period.
15mins easy jog.
2 x 10 mins in low Zone 4 with a 2-minute recovery jogs in Zone 1 to 2.
1 x 6 minutes in low Zone 4.
5mins easy jog in Zone 2.
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.
15mins in Zone 2
6 x 3 mins in upper Zone 4 with 3 minute recoveries in Zone 1.
5mins in Zone 1-2
A steady run, mainly in Zone 2. You should be able to chat at this intensity. This is your long run for the week.
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.
200PULL (optional hand paddles)
100FC (optional fins)
Aim for 10 secs rest per 100 increment. EG: 5secs for a 50, 10secs for a 100, 20secs for a 200 etc.
These longer workouts will develop your endurance and technique. They are done at below threshold intensity, with short recoveries. The guide to abbreviations and zones is in the PDF attached to Day 1.
3x100FC all in Zone 2 with 5secs rests.
200 as (50DRILL/50FC) in Zone 2.
4x(4x50FC in Zone 2 +5secs rest) +30secs rest between sets.
4x(2x100FC in Zone 3 +10secs rest) +30secs rest between sets.
4x200FC in Zone 2 +10secs rests.
2x100 as (25BACK/50FC/25BREAST) +15secs rest.
All in Zone 2.
Please click on the link below for your guide to the strength and conditioning workouts.