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Couch to Olympic in 16 Weeks

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Couch to Olympic in 16 Weeks


Wendy Mader

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16 Weeks

Plan Description

Plan Preview Video with Coach Wendy:

In addition to 16 week's worth of swimming, biking, running and strength training workouts, we also include 3 INSTRUCTIONAL VIDEOS, one before each phase of training. Coach Wendy explains how each training block is organized and structured. This is a multimedia approach along with LINKS to drills, heart rate, and pace training so you know the purpose and effort of each workout.

This 16-week plan starts with 2 days in the pool, 2 days on the bike, 2 days running and 2 days of strength training and builds up to 3 swim, 3 bikes, and 3 runs, over time reducing strength to 1 day per week.

Monday is the scheduled rest day and the longer workouts are on the weekend. Duration ranges from 3-9 hours per week. Intensity is set to your Rate of Perceived Effort (RPE), heart rate, power or pace. Generally most beginners train with RPE.

This plan is recommended for athletes who currently are able to swim 500 meters/yards, bike 30 minutes and run 2 miles and want to build up to a successful Olympic Distance Triathlon event.

I used the concept of periodization. Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.

This is a time-based program with suggestions on key workouts to focus on distance.

At the end of 8 weeks, you should be comfortable running a 10k event
At the end of 16 weeks, you should be comfortable completing a Sprint Distance Triathlon.
At the end of 16 weeks, you should be comfortable finishing an Olympic Distance Triathlon.

Each purchase comes with a complimentary 30-minute Skype Consultation with Coach Wendy.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:37:00 01:15:00
Bike x2
02:35:00 02:15:00
Swim x2
01:27:00 01:00:00
Day Off x1
—— ——
Strength x1
00:33:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
01:37:00 01:15:00
02:35:00 02:15:00
01:27:00 01:00:00
Day Off
—— ——
00:33:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

wendy mader

Ironman Certified Coach (10x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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