Achieve your best ever race-fitness from 7:15-10 hrs training per week!
"I followed your intermediate Olympic Distance Training plan. I am amazed at how the structured routine helped my performances." Rodrigo Valdes, 18th July 2017
"I raced yesterday in San Diego after following your Intermediate Olympic plan and got 2nd in my age group as well as the 5th fastest bike split out of over 300. I did the same race last year and I was 7 minutes faster this year!" Nick Goldston 25 June 2018
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This plan is designed to get you in peak shape for your target "A" race at Olympic Distance, although you can include other events too. There are 2 swims, 2-3 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Brick workouts and open water swims are included. To be successful with this plan you should have at least 12-months experience of frequent triathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.
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Please click on the link below for your guide to the strength and conditioning workouts.
Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength (torque) which will help you get more power out of each pedal stroke. Do them on your race-day bike position if possible.
10mins in Zone 2, at your normal cadence.
9mins in a big gear, 60rpm in Zone 3 +60secs easy spin recovery in Zone 1.
9mins in a big gear, 70rpm in Zone 3 +60secs easy spin recovery in Zone 1.
9mins at 80rpm in Zone 3.
5mins in Zone 2, normal cadence.
Ride mainly in Zone 2. Then at some point (once you're warmed up) do 3x10 minute efforts at upper Zone 3 to low Zone 4 with 3-minute recoveries in Zone 2.
Get off your bike and run for 5 minutes at Zone 4. Then settle down into Zone 2 for the remainder.
A nice steady run, mainly in Zone 2. You should be able to chat at this intensity.
15mins easy Zone 2
60secs in Zone 4 to 5 (+60secs rest)
2mins in Zone 4 to 5 (+90 secs rest),
3mins in Zone 4 to 5 (+2mins rest),
4mins in Zone 4 (+2mins 30 rest)
5mins in Zone 4 (+3mins rest),
6mins in Zone 4
5mins easy spin in Zone 1 to 2
3x100FC BUILD (each 100 faster than the previous) with 30secs rests.
10 x 200FC in Zone 2 with 15secs rests, alternating like this:
1st 200 = normal freestyle breathing every 3
2nd 200 = pull bouy breathing every 5 strokes
100 your choice in Zone 1-2.