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12 Week Olympic Low volume Plan

Author

iTrainwithAnna.com

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Length

13 Weeks

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Plan Description

12 Week Low Volume Olympic Distance Training Plan
This plan gives you the minimal training you need to complete an Olympic distance triathlon. It is a good plan for triathletes who want to do their first Olympic distance race with a low-volume training plan.
You are given a 6 week Base Phase to help you build the endurance needed to finish an Olympic triathlon
There are 6 workouts a week, two swims, bikes and runs. In weeks 3,6,9 and 11, there is a brick session on Sundays, these sessions are to help you acclimate to the feeling of running off the bike and master your transition skills. The build phase is 4 weeks which you will gain strength, technique and build your race skills. Weeks 4, 8, are recovery weeks, during these weeks the plan has opportunities to test your increased fitness. These test will also help set your pacing for the run and swim and heart rate for the bike. Week 12 is your taper week. Race week give you some tips about what to bring to the race and h



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
0:03 hrs 0:20 hrs
Run x2
1:24 hrs 1:10 hrs
Bike x2
1:45 hrs 1:20 hrs
Other x1
0:02 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
0:03 hrs 0:20 hrs
Run
1:24 hrs 1:10 hrs
Bike
1:45 hrs 1:20 hrs
Other
0:02 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Anna Nemeckay USAT Certified coach

itrainwithanna.com

As a USAT certified coach and multiple IM athlete, I create training plans that work around an athletes life. I believe hard work pays off but over training is never the answer. I develop training plans that are unique to the athletes needs based on their current fitness level, past race experiences, lifestyle, race goals and injuries. Communication with my athletes is pivotal to their success so when they show up on the start line they know that their training has prepared them for race day.

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