13 Week Olympic Training Plan
Author
Energy Multisport
All plans by this CoachLength
13 Weeks
Typical Week
2 Swim, 1 Other, 2 Bike, 1 Strength, 2 Run, 1 Day Off
Longest Workout
1:00 hrs swim
1:30 hrs bike
1:20 hrs run
Plan Specs
triathlon olympic beginner intermediate
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Stats
Sample Day 1
Dynamic Warm up on Pool Deck- I, Y, T's 15 each, Plank shoulder taps
In Pool warm up-
300 m warm up as- 100 freestyle, 100 kick (with fins if needed), 100 pull with paddles
Mainset (MS)-
4x100 as 50 finger tip drag/25 Right arm swim/25 left arm swim, rest :30s
4x100 kick with fins, rest :30s
2x200 build, getting faster each 25, rest :45s
8x25 kick without fins
200 free, keeping pace consistent
Cool down (CD)-
100 m choice
Post Swim Core Work- 2x15
Hip Bridges
Rows with resistance Tubing
Side planks with forearm on kick board- hold 30s per side
Flutter kicks
Sample Day 2
Warm up-
10 minute warm up gradually increasing speed and gears
30 minute test as-
30 minutes ALL OUT effort, record power and if not using a power meter record average heart rate over the 30 minutes
Cooldown-
20 minute easy ride focusing on turning over the pedals quickly for higher cadence
Sample Day 3
After Dynamic Warm up complete the following 3 circuits, 3x15, rest at the end of each circuit 60-120 seconds before repeating
Circuit 1
KB or DB goblet squat
Assisted Pull ups or lat pull down
Banded glute bridges
Circuit 2
Lateral lunge
Body weight row off bar or TRX row
Paloff Press
Circuit 3
Step Up
Pushup
Cable Chop
Sample Day 4
3x10 second strides
TEST- Run all out for 5k or 30 minutes, record pace, time and heart rate.
easy cool down, walk or jog for 5 minutes or until heart rate is back to zone 1
Sample Day 5
Warm up-
400 m as-
100 freestyle swim, 100 kick with board, 100 pull with small paddles, 100 freestyle swim
Mainset-
8x25 sprint, can use fins, rest :15s
10x50 alternating 25 sprint/25 easy, rest :30s
2x100, building each 25 to max speed, rest :45-60s
8x25 sprint, no fins, rest :15s
2x25 underwater swim with fins, rest as needed
Cool down
2x200 choice, with fins if needed
Sample Day 5
Take a yoga class or do trigger point work with a foam roller or we recommend using a hypersphere or hyperice roller.
email energymultisportcoaching@gmail.com for for Hyperice product information and how-to videos.
Sample Day 6
Easy 10 minute run warm up
Next 20 minutes run and insert 10x60s pick ups, recovering back to zone 1-2 heart rate after each one
easy zone 1 run rest of time (if heart rate stays elevated walk/jog to maintain low heart rate)