Improved Performance Olympic Plan, 12 weeks
Alissa AndersonAll plans by this Coach
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This twelve-week olympic plan ranges in volume from 8 to 10.5 hours and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. This plan assumes that the athlete has already built a solid base, and is ready to do significant speed and tempo work. It is preferable that the athlete has built up to bike rides of 2.5 hours, a long run of 1.5 hours, and a total weekly volume of 9 - 11 hours.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day and there is a rest week every third week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones.
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:08 hrs||1:00 hrs|
|1:40 hrs||1:25 hrs|
|1:52 hrs||2:30 hrs|
Day Off x1
|1:51 hrs||2:49 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:08 hrs||1:00 hrs|
||1:40 hrs||1:25 hrs|
||1:52 hrs||2:30 hrs|
||1:51 hrs||2:49 hrs|
Training Load By Week
This plan works best with the following fitness devices: