"The plan I used to train for my second Olympic this summer was amazing. It made a HUGE difference both mentally and physically. Not only was I faster but I enjoyed the training more." Grace Nalani, Sept 2015.
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• Structured workouts that you can export to Garmin, Zwift, TrainerRoad, Wahoo Elemnt etc
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There are usually 2 swims, 2 cycles, 2 or 3 runs and a strength workout each week, plus a day off. Every 4th week is an easier week. You can move the workouts around to suit your availability. Brick workouts and open water swims are included. 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.
5mins in Zone 2.
5x60secs as (10secs Zone 5, 50secs Zone 1).
5x3mins in Zone 5 with 2 minute recoveries in Zone 1.
5mins in Zone 2.
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 is in the 'How To Use Your Training Plan' PDF link on Day 1.
100FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
100PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2.
50KICK with float in Zone 2 +5secs rest.
200PULL in Zone 3 +30secs rest,
50KICK with float in Zone 2 +15secs rest,
100FC in Zone 3.
100FC in Zone 2
Please click on the link below for your guide to the strength and conditioning workouts.
A steady run, mainly in Zone 2. You should be able to chat at this intensity. You can jog/walk if you need to.
These swims involve effort at race pace, with regular recoveries. They will build your speed for race day. We'll start off fairly easy and build up gradually.
100FC in Zone 2. Rest 20secs.
100 as 50BACK/50BREAST. Rest 20 secs.
300FC in Zone 4 + 60 secs rest.
200FC in Zone 4 +45 secs rest.
100FC in Zone 4 + 30 secs rest.
50 as 25BACK/25BREAST all in Zone 1.
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 yet, just do your best for now.
5 mins in Zone 2.
5 mins in Zone 3.
3 x 2 mins in Zone 4.
With 1 minute recoveries in Zone 1
4 minutes jog in Zone 1-2.
A nice steady ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity.