"I followed your intermediate Olympic Distance Training plan. I am amazed at how the structured routine helped my performances." Rodrigo Valdes, 18th July 2017
There are usually 2 swims, 2 or 3 cycles, 2 or 3 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 12-months experience of triathlon training. 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)
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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 easy Zone 2
8 x 2 minutes in Upper Zone 4 with 2 minute recoveries in Zone 1.
5mins easy spin in Zone 1 to 2
These sessions will be done at lower intensities. The goal is to build your swim endurance and feel for the water. Follow the distance guidelines below and don't worry about the time for now. The guide to abbreviations is in the PDF attached to Day 1.
2x100FC all in Zone 2 with 5secs rests.
100 alternating (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.
200FC in Zone 2.
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.
These short runs will maintain and develop your leg speed, in preparation for longer efforts later on. Don't stress about getting the zones 100% right just yet, just run hard for the efforts.
15mins in Zone 2
24 mins alternating (2mins in Zone 5, 60secs in Zone 1).
10 mins in Zone 1-2
These swims involve efforts at race pace or above, with short recoveries, designed to build your speed endurance for race day. For all the swim sets in this training plan you don't need to worry about the total duration (in minutes), it's only there as a rough guide. The most important thing is that you complete the total distance, in whatever time it takes you personally.
300 in Zone 2 as (200FC/50BACK/50BREAST).
4 x 400 FC in Zone 3 to 4 with 60secs rests.
Alternate each of the four intervals like this:
3. FC with optional fins
4. PULL with optional hand paddles
100 Your choice in Zone 1-2
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.
10 mins in Zone 2, at your normal cadence.
12, 10, 8mins all in a big gear, all at 60rpm, in Zone 3. +2mins easy spin recovery in Zone 2.
5 mins in Zone 2, at your normal cadence.
Get off your bike and run for 5 minutes at Zone 4. Then settle down into Zone 2 for the remainder.