Olympic Triathlon Intermediate

Average Weekly Training Hours 07:35
Training Load By Week
Average Weekly Training Hours 07:35
Training Load By Week

If you are looking for an Olympic distance triathlon plan, easy to follow and want to perform great at the races. This program is perfect for you. It includes the 3 pillars, Aerobic, strength and technique sessions. The program includes • Duration 12 weeks • 5 to 12 hours training per week • 2 session per day • Longest workout 2 ½ hours on weekend • Longest workout 1 ½ hours from Monday to Friday • Instant online access to your program • Weekly structured planning • Detailed specific sessions • Link videos explaining the exercises • Weekly tip video • Triathlon Check List Investment US$30.00 For Just USD$2.50 Per week

Sample Day 1
0:50:00
1500m
6 X 50 crawl + 4 x 50 amnea

Warm Up
100 Free style
100 Side swimming kick with board
100 Combined (4 Styles)
100 Side swimming kick with board

Drill
100 Kick face up arms on sides
100 Kick right side arms on sides
100 Kick left side arms on sides
100 Kick face down straight arms

Main Set
6 X 50 Front crawl 70% R15" alternating breath
4 X 50 Amnea breaststroke r1min
(rest crawl)

Cool Down
100 Front swim kick board combined
(50 crawl, 50 breaststroke)
100 Combined
(50 Breaststroke, 50 crawl)

Sample Day 2
0:45:00
Bike 45

Warm Up
10min Z1-Z2 Easy Ride

Main Set
30min Z2-Z3 Constant Pace

Cool Down
5min Z2-Z1 Easy Ride
SR https://youtu.be/QvXeu1zlAvY

Sample Day 3
0:40:00
Run 40min

Warm Up
MP https://youtu.be/cwK-srVw8Ro
Jog 10min Z1-Z2

Main Set
Run 25min Z2-Z3

Cool Down
Jog 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY

Sample Day 4
0:45:00
Bike 45

Warm Up
10min Z1-Z2 Easy Ride

Main Set
30min Z2-Z3 Constant Pace

Cool Down
5min Z2-Z1 Easy Ride
SR https://youtu.be/QvXeu1zlAvY

Sample Day 5
0:40:00
Run 40min

Warm Up
MP https://youtu.be/cwK-srVw8Ro
Jog 10min Z1-Z2

Main Set
Run 25min Z2-Z3

Cool Down
Jog 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY

Sample Day 6
0:50:00
Strength 1 Base 3X20 r10" Whole Body

Warm Up
Easy Ride 5minutes

Main Set
3 x 20 r10"

Abs
Knee/Hip Raise On Parallel Bars 
- Front 
https://youtu.be/2kigjHj99Lk
- Rotate Right 
https://youtu.be/tk7GwWI0s-w
- Rotate Left 
https://youtu.be/WpGOma6w5SU
- Front
https://youtu.be/2kigjHj99Lk

Calves
Standing Calf Raises 
- Parallel Feet
https://youtu.be/luWNIs13eUE
- Tips Together Separate Heels
https://youtu.be/jKSg6l5U-rE
- Tips Separate - Heels Together
https://youtu.be/uFz54m-y-oo

Lower Back
Hyperextensions (Back Extensions)
https://youtu.be/tv7m2inMs6g

Abductors
Thigh Abductor
https://youtu.be/dDAdLgad8DY

Adductor
Thigh Adductor
https://youtu.be/aFCtISWZp_E

Quadriceps
Leg Extensions
https://youtu.be/pVmiivAx-Vw

Hamstrings
Lying Hamstrings Curl
https://youtu.be/5cvIYY8ouGQ

Abs
Janda Sit-Up 
- Front
https://youtu.be/7Gd2HYElq2Q
- Right
https://youtu.be/NAtQzJgQza4
- Left
https://youtu.be/aige0vt49mc

Shoulders
Alternating deltoid Raise
https://youtu.be/VCPj__4p7oo

Biceps
Dumbbell Bicep Curl
https://youtu.be/0W4t_KlNIoo

Triceps
Bench Dips
https://youtu.be/9qymF1VobAo

Chest
Bosu Ball Push-Up
https://youtu.be/7CVqmhpZjlI

Abs
Crunch 
- Frontal Crunch
https://youtu.be/zXaoGzQN1as
- Oblique Right Crunch
https://youtu.be/YcpjrkAo_6w
- Oblique Left Crunch
https://youtu.be/g0nAxy81xhs
- Core Back Crunch
https://youtu.be/Z3uBh09hBa4

Cool Down
SR https://youtu.be/QvXeu1zlAvY

Sample Day 7
1:00:00
Brick

Warm Up
Bike 5min Z1-Z2 Easy Ride

Main Set
Bike 40min Z2-Z3
Run 15min Z2-Z3

Cool Down
Walk 3minutes
SR https://youtu.be/QvXeu1zlAvY

Victor Hugo Moreno Contreras
|
Minimuri, Corre Natural, Corre Minimalista

We help you achieve your Trail or Triathlon goals taking care of Your Job, Your Family, and Your Finances.

With over 15 years coaching experience and more than 20 years racing.

Some times it is hard to deal with all the aspects of life. Our training plans are designed in a way you can put everything in balance.

If you are looking for a personalized program that adapts all your needs just send me a message.

It will be a pleasure to work together.

Dare to break your mental barriers!