Tom Holland's 12-Week Olympic Tri Intermediate Plan

Average Weekly Training Hours 03:41
Training Load By Week
Average Weekly Training Hours 03:41
Training Load By Week

This plan is for the intermediate-level triathlete. Weekly format includes 2 swims, 2 strength, 2 bricks and 2 run workouts. It includes speed and interval work for those athletes whose goal is more than to just finish, but rather to finish with a time goal in mind.

Sample Day 2
4mi
RUN

Run 4 miles. Easy pace/base miles.

Sample Day 2
0:19:59
Strength

20 minutes full body strength workout. The basics.

Sample Day 3
1:00:00
BRICK

Bike 40 min THEN Run 20 min. Easy intensity. Building your base.

Sample Day 4
0:30:00
Strength

30 minutes full body strength workout. The basics.

Sample Day 4
0:30:00
SWIM

Swim 30 min. Drill-focus.

Sample Day 5
0:30:00
SWIM

Swim 30 min. Drill-focus.

Sample Day 6
1:00:00
BRICK

Bike 40 min THEN Run 20 min. Easy intensity. Building your base.

TOM HOLLAND
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TEAMHOLLAND LLC

Triathlon, Running, Strength & Conditioning, Weight Loss

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