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12 week Olympic Triathlon Training Plan for intermediate triathletes


Bob Seebohar

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12 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
44mi 30mi
Run x3
11mi 8mi
Swim x3
0:25 hrs 0:45 hrs
X-Train x2
1:12 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
44mi 30mi
11mi 8mi
0:25 hrs 0:45 hrs
1:12 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

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.

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