8 Week Olympic PR Plan

Author

Jenni Plane

All plans by this Coach

Length

8 Weeks

Typical Week

2 Swim, 3 Run, 5 Other, 3 Bike, 1 Day Off, 1 Brick, 2 Strength

Longest Workout

0:30 hrs swim
1:02 hrs bike
1:00 hrs run

Plan Specs

triathlon olympic intermediate advanced power based pace based

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Summary

This plan assumes that you already have a solid base established and are looking to fine tune your training in the final 8 weeks leading up to the race. It is geared toward intermediate/advanced triathletes who are looking for a plan to get them to the finish line faster.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:10
Training Load By Week
Average Weekly Training Hours: 04:10
Average Weekly Breakdown

Jenni Pottebaum

Total Intensity Sports

I believe in the power of positive thinking and combine this with my experiences as lifelong swimmer, pro triathlete and personal trainer to push athletes beyond their limitations. My motto is “the body achieves what the mind believes.” I help athletes to realize their full potential through confidence building, finding life balance, and utilizing proper preparation that includes a balance of stress and rest. Together, we will ignite your inner athlete and prepare you to achieve.

Back to Plan Details

Sample Day 1

1829m
Pool Swim

Aerobic Endurance Swim

Sample Day 2

1:00:00
Track/Speed Workout

Determine your baseline using a timed 3K test run (7.5 laps on the track). Input your results in the Zones under Speed/Pace for Run, using the Distance/Time and PZI method. Put your total time in the duration column and hit calculate. This will automatically update the track splits on the upcoming weeks.

Sample Day 2

0:10:00
Stretch & Foam Roll

Stretch & Foam Roll

Sample Day 3

1737m
Pool Swim

Baseline Test. Calculate your average time for the 300s and then divide that by 3. This is your baseline pace/100 yards for future workouts. Enter this into your Swim Pace as CTS Field Test/CTS for Swim, then enter your 100 yd pace from above (in seconds) and hit calculate.

Sample Day 3

0:30:00
Comfortable pace run

Comfortable pace effort. Stretch out the legs.

Sample Day 3

0:10:00
Stretch & Foam Roll

Stretch & Foam Roll

Sample Day 4

0:10:00
Stretch & Foam Roll

Stretch & Foam Roll

8 Week Olympic PR Plan

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