Olympic Distance

Average Weekly Training Hours 06:39
Training Load By Week
Average Weekly Training Hours 06:39
Training Load By Week

For the intermediate level triathlete, this 6-week plan is designed by USA Triathlon certified coach Carrie Smith, PT, DPT. This plan will provide the final build and taper period for any International or Olympic-distance Triathlon.

The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 5:00 to 8:20 hours (max) of training per week with Thursday as the designated off day.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards continuously
• Bike: 60 minutes
• Run or Run/Walk: 45 minutes

Questions? Please visit us on the web at energylabatl.com or email Carrie directly at: carrie@precisionPT.org

Please note:
• This training plan starts any Monday and can be set to end on race day.
• You can reuse this training plan for future races.
• This plan version assumes your target race is on a Sunday.

Sample Day 1
1:00:00
Swim Variable 300s

300 warm up
6x75 as 50 drill, 25 swim, :15 rest
2x50 build :20
4x300 (#1- moderate pull, #2 alternate 50 kick/50 moderate swim, #3 easy swim, #4- moderate pull) :40 rest
100 easy

Sample Day 2
1:00:00
Bike Intervals (z5)

Warm up 10-15 min z2
2x2 min EASY gear, fast cadence (100rpms+), 2 min rest
2x30 sec z5 with 2 min rest
4x3 min z5 with 3 min rest
Easy z1-2 rest of ride

Sample Day 2
0:10:00
Brick run

zone 1-2

Sample Day 3
0:40:00
Interval Run (z5)

10-15 min z1-2 warm up (include 2x20 sec strides)
4x3 min z5 with 3 min rest
Easy cool down z1 rest of run

Sample Day 3
0:15:00
Basic Strength

2x through:
15 bodyweight squats
15 lunges
30 sec front plank
30 sec side plank

Sample Day 5
0:45:00
Swim 50-75-100 pyramid

300 warm up
4x75 as 50 drill, 25 swim, :15 rest
2x50 build :20
4x50 as 25 fast, 25 easy :15
3x75 as 25 easy/25 fast/25 easy :20
2x100 middle 50 hard :20
3x75 as 25 easy/25 fast/25 easy :20
4x50 as 25 fast, 25 easy :15
100 easy

Sample Day 6
0:15:00
Basic Strength

2x through:
15 bodyweight squats
15 lunges
30 sec front plank
30 sec side plank

Carrie Smith
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Comprehensive Endurance Solutions

Carrie is a physical therapist and USA Triathlon certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has 9 years of experience working with triathletes and also offers VO2/threshold testing for the bike and run, movement assessments, run video analysis and physical therapy services.