Achieve your best ever race-fitness from 8-14 hrs training per week!
"You have changed my results for the better. I am amazed that I'm competing at the ITU World Championship!" Richard Lonsdale, 2016.
"Last weekend I raced in Olympic Distance 2:17h 8 overall and 1st my age group 45 to 40. Your program is very well planned. I’m really happy to found professional coaches at affordable price who really know what they doing." Oscar Fumero 26th May 2018
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This plan is designed to get you in peak shape for your target "A" race at Olympic Distance, although you can include other events too. There are 9 to 11 workouts per week with 3 swims, 3 rides, 3-4 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. Later in the plan there are brick workouts and open water swims. To be successful with this plan you should have at least two years experience of frequent triathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
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This test helps you to measure fitness and create accurate training zones.
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest
1 x (100 FS in Z1 + 15 secs rest),
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 20 secs rest),
1 x (100 FS in Z4 + 60 secs rest),
4 x (50 FS Build Z1 to Z4) + 60 secs rest.
200 Choice in Z2.
For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.
10 mins in Z2,
5 x (30 secs in upper Z2 + 30 secs in low Z2).
9 mins in upper Z2 + 60 sec recoveries in low Z2,
12 mins in upper Z2 + 60 sec recoveries in low Z2,
15 mins in upper Z2.
5 mins in low Z2.
A nice steady run in Z2. You can do these runs off the bike if you have time. If not, do them separately.
These swims involve effort at or above race pace, with regular recoveries. They will build your sustainable speed for race day.
1 x (100 FS in Z2 + 100 Kick in Z2 + 5 secs rest),
1 x (100 Drill* in Z2 + 100 Pull in Z2 + 5 secs rest).
3 x (100 Pull in Z2 + 100 FS in Z3 + 5 sec rests),
3 x (100 Pull in Z2 + 100 FS in Z4 + 10 sec rests),
2 x (100 Pull in Z2 + 100 FS in Z5 + 15 sec rests).
2 x (50 FS in Z2 + 50 Choice in Z2).
Please click on the link below for your guide to the strength and conditioning workouts.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.