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10 Weeks Plan for Olympic Distance Triathlon (Intermediate/Advanced Plan)

Author

Cesar Hernandez Lloret

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Length

10 Weeks

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Plan Description

10 WEEKS PLAN TO OLYMPIC DISTANCE TRIATHLON


The volumes are determined for a medium / advanced level, with a good background in run and cycling, who want to have an improvement in the swim, every week have at least 4 swimming sessions

The physical requirements for this plan are

-Swim 1000m non stop in a fluid way
-To know how to swim in a fluid way at least 3 of the 4 swimming styles.
-Ability to perform more than 2h of bike continuously.
-Run more than 1h continuously at a 5'/ km pace or less.


What do you need??:

-Access to a gym with guided machines and free weights.
-Elliptical and treadmill.
-Turbo trainer / indoor bicycle
-Pool (25m or 50m)


IMPORTANT: WITH THIS PLAN YOU CAN CONTACT WITH ANY DOUBT ABOUT THE PLAN AT chlendurance@hotmail.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
3:25 hrs 1:15 hrs
Run x3
2:33 hrs 1:20 hrs
Bike x2
4:00 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
3:25 hrs 1:15 hrs
Run
2:33 hrs 1:20 hrs
Bike
4:00 hrs 3:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

César Hernández Lloret

CHLENDURANCE

Bachelor degree in Sports Science
ITU Level 3 Triathlon Coach certificate
Swim & Triathlon National Coach Level 3

  • Coach of the Spanish Triathlon Federation at the National Sports Development Center
    -Collaboration through the Iberoamerican Triathlon Federation in training camps with development athletes of other National Federations (Uruguay and Venezuela)
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