Tom Holland's 12-Week Olympic Tri Advanced Plan

Average Weekly Training Hours 06:23
Training Load By Week
Average Weekly Training Hours 06:23
Training Load By Week

This plan is for the advanced triathlete whose goal is to post a competitive time. Speedwork, time trials and some two-a-day workouts comprise this program.

Sample Day 1
1:00:00
SWIM

300 easy warm up. 500 drills including: Pull, fingertips, fists, left arm only, right arm only, kick. 300 easy free, 500 drills again, 400-800 free cool down.

Sample Day 1
1:00:00
Base Strength 1

Base Strength Session. 2 sets, 10 reps. The basics.

Sample Day 2
6mi
RUN

Run 6 miles easy. Base miles.

Sample Day 3
1:00:00
BIKE

Bike 1 hr easy. Base miles.

Sample Day 3
1:00:00
Base Strength 1

Base Strength Session. 2 sets, 10 reps. The basics.

Sample Day 4
1:00:00
SWIM

300 easy warm up. 500 drills including: Pull, fingertips, fists, left arm only, right arm only, kick. 300 easy free, 500 drills again, 400-800 free cool down.

Sample Day 4
5mi
RUN

Run 5 miles easy. Base miles.

TOM HOLLAND
|
TEAMHOLLAND LLC

Triathlon, Running, Strength & Conditioning, Weight Loss

One-time and monthly training plans