BEGINNER or FIRST Olympic Distance Triathlon 8-Week Plan (Heart Rate and Pace Based)
Mikael ErikssonAll plans by this Coach
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Unique benefits of this plan (that few, if any, other plans have):
-Sessions categorised as A, B, and C sessions to help you decide which workout to skip if life gets in the way
-In addition to tips for the actual workouts, the plan contains tips on what your focus points should be on a weekly level, what the purpose of each week is, and tips on planning your race, how to stay healthy and injury-free, and more.
-Plenty of links and additional resources. Not sure how to sight in open water swimming? No problem, this plan links to the best instructional video on the topic, and the same goes for other topics like foam-rolling, etc.
This plan will help triathletes easily complete their first Olympic distance triathlon in 8 weeks of training. The structured and specific progression of the workouts in the plan will see to that. If you have done one or several sprint triathlons before and are looking to step up the distance, this is the perfect plan for you. You can even skip the sprint distance stage and jump right into an Olympic triathlon using this plan. Even if you have done Olympic distance tris before, but you tend to finish towards the back of the pack, this plan will help you get to the starting line both fitter and fresher than previously and move up the results lists.
The plan is simple and easy-to-follow. It is based on pace (for running) and heart rate (for cycling). You don't need any prior knowledge about structured training endurance sports to be able to follow it. Everything is clearly explained in the plan.
There is on average 5 hours of training per week, over 6 workouts. The lightest week is 4 hours, and the hardest has 6.25 hours of training.
This plan is also available as versions where RPE and/or heart rate only (bike and run) zones are used to determine intensity. See https://www.trainingpeaks.com/coach/mikael-eriksson.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:31 hrs||1:45 hrs|
|1:18 hrs||0:45 hrs|
|1:16 hrs||1:10 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:31 hrs||1:45 hrs|
||1:18 hrs||0:45 hrs|
||1:16 hrs||1:10 hrs|