4 Week Intermediate Triathlon Plan

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Typical Week

4 Swim, 2 Run, 2 Bike, 1 Strength, 2 Brick

Longest Workout

1:15 hrs swim
2:30 hrs bike
1:05 hrs run

Plan Specs

triathlon olympic intermediate tss based

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Summary

4 week intermediate training plan for Olympic distance

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:35
Training Load By Week
Average Weekly Training Hours: 10:35
Average Weekly Breakdown

Kyle Main

Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing

Back to Plan Details

Sample Day 1

0:45:00
1600m
59TSS
Swim

Warm up Set- 1 x 200 easy 1 x 100 kick 1 x 200 pull, Drill Set- 4 x 50 as 25 scull 25 single arm fins 10 sec rest interval, Main Set- 8 x 100 free build 1-4 5-8 20 sec rest interval, Warm down Set- 1 x 100 easy

Sample Day 1

0:35:00
69TSS
Run

15 min easy zone 1 4 x 1 min repeats on slight incline 2 min recovery between each 10 min easy warm down

Sample Day 2

2:00:00
68TSS
Bike

Sample Day 3

1:00:00
106.7TSS
Run

Sample Day 3

0:45:00
1900m
60TSS
Swim

Warm up Set- 1 x 400 easy fins mixed 1 x 200 kick board & fins, Main Set- 2 x 400 free steady zone 2 45 sec rest interval 4 x 100 pull buoy & paddles hypoxic breathing 4/6 per 25 20 sc rest interval, Warm down Set- 1 x 100 easy

Sample Day 4

2:00:00
60TSS
Bike

2 hour bike steady in zone 2

Sample Day 5

0:50:00
2000m
45TSS
Swim

Warm up Set- 1 x 200 easy 1 x 100 kick, Drill Set- 2 x 100 as 25 scull 25 catch-up 25 right 25 catch-up fins 20 sec rest interval, Main Set- 20 x 50 pull- pull buoy & paddles zone 3 10 sec rest interval, Sprint Set- 12 x 25 sprints 10 sec rest interval zone 5, Warm down Set- 1 x 200 easy

4 Week Intermediate Triathlon Plan

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