12 week Olympic Triathlon Training Plan for intermediate triathletes

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12 week Olympic Triathlon Training Plan for intermediate triathletes

Author

Bob Seebohar

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 1 Other, 3 Bike, 3 Run, 3 Swim, 2 X-Train

Longest Workout

0:45 hrs swim

Plan Specs

triathlon olympic intermediate

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Summary

This is a great 12-week plan for the intermediate triathlete training for an Olympic Distance triathlon. It is advised to have a GPS watch as the cycling and running sessions are listed in miles and not time. You should have a baseline fitness level and be able to swim at least 2500 yards, bike at least 10 miles, and run at least 3 miles before starting this plan.

Coach Bob's instructions are simple and workouts are described so you can understand them.

Swim distances range from 2600-3500 yards per workout. Cycling distances range from 10-30 miles per workout. Run distances range from 3-8 miles per workout. Because most of the plan uses training distance versus training time, hours per week will vary based on current fitness levels. Average weeks include 10 workouts with one day of full rest. There are 2-3 swims per week, 3 bikes per week, 3 runs per week, and 2 yoga/strength sessions per week.

This plan has been created by Bob Seebohar. He was one of the first USA Triathlon Certified Level III Elite Coaches in the country (2004) and has been a USAT Certified coach since 1998. He has coached many triathletes from the beginner to the Olympian, in all distances. Bob has been a triathlete since 1995, has completed in all distances and has been a USAT All-American for many years.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:37
Training Load By Week
Average Weekly Training Hours: 01:37
Average Weekly Breakdown

Bob Seebohar

eNRG performance

Bob Seebohar, MS, RD, CSSD, CSCS, METS II, is one of the first USA Triathlon Level III Elite Coaches in the country. He has personally coached Olympians, National Champions, and competitive age-groupers. Additionally, he is a USAT Youth and Junior Certified Coach, a NSCA Certified Strength and Conditioning Specialist, a Swim Speed Secret swim coach, and a Sport Dietitian. He owns eNRG Performance, which provides nutrition, physiological testing, and coaching services to all individuals.

Sample Day 1

10mi
Endurance cadence

Stay aerobic but clue into your cadence. Get a feel of what "normal" feels like and how to keep it consistent. No cadence goals for this workout, just become aware of it.

Sample Day 2

2377m
Swim

200 FR aerobic
3x100 drill done as 50 catch up/50 swim; rest :15
200 FR aerobic
---
4x200 FR aerobic; rest :20
100 choice non-FR
3x150 FR tempo; rest :15
100 choice non-FR
2x100 FR aerobic; rest :10
100 choice non-FR
---
150 choice cool-down (c/d)

Sample Day 2

3mi
Endurance

The terrain doesn't matter as much as you being able to stay in the aerobic zone. Focus on a good breathing pattern and start to learn about your run cadence.

Sample Day 3

10mi
Endurance strength

Ride in a harder gear and lower rpms, -3-4 rpm's versus normal. Stay aerobic.

Sample Day 3

0:30:00
Yoga/STR

Yoga and/or functional strength training

Sample Day 4

2377m
Swim

300 done as 50 FR/25 BK/25 BR and repeat
3x100 drill done as 50 right arm/50 left arm; rest :20 after each 100
200 FR aerobic
---
2 sets of:
5x100 FR tempo effort; rest :20
100 choice easy swim
200 fly kick on back with fins, aerobic

4x25 FR done as 1 easy/1 sprint and repeat; rest :20
---
100 choice c/d

Sample Day 4

3mi
Endurance

Aerobic. Focus on breathing and cadence rhythms.

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