OLYMPIC 6 WEEK BUILD PHASE

Author

Ed Beech (Certified IRONMAN, TrainingPeaks & British Triathlon Federation Coach)

All plans by this Coach

Length

6 Weeks

Typical Week

1 Day Off, 1 Other, 3 Bike, 3 Swim, 3 Run

Longest Workout

1:00 hrs swim
1:30 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic beginner intermediate multi day power based hr based pace based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

These Build blocks place increasing importance on not only extending but sustaining your soon-to-be-elevated power & pace. Enduring some rather high-level discomfort is challenging but necessary in order to push you to this new level of performance.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:03
Training Load By Week
Average Weekly Training Hours: 09:03
Average Weekly Breakdown

Ed Beech

edbeech Triathlon Coaching

I am a IRONMAN & British Triathlon Federation Certified Coach based in Shrewsbury, Shropshire. Having been a coached athlete myself I know how important the Athlete / Coach relationship is and how being coached can help take you to the next level.

Back to Plan Details

Sample Day 1

1:00:00
76.3TSS
BI 20 Minute FTP Test

Sample Day 2

0:45:00
2325m
0.36TSS
SW Base + MAX Intervals

WU
300 SW EASY RPE4

MAIN
8 x 25 CU Drills RI10
8 x 100 SW MOD RPE6 RI5
7 x 75 SW HARD RPE9 RI45
8 x 25 K Drills RI15

CD
300 SW EASY RPE4

Sample Day 2

0:41:00
49.7TSS
RU Max Intervals

Run 10-15min up to Easy-Moderate, RPE 6 to warm up, then repeat 16 Hard, RPE 9, 30-second efforts, recovering for only 30 seconds after each; run 10min Easy, RPE 4 to cool down for a total of about 40 minutes of running

Sample Day 3

1:00:00
77.3TSS
BI 3x2 Minute VO2max Repeats

3 sets of 3x2-minute VO2max repeats each starting at 120% FTP and finishing at 110% FTP.

Sample Day 4

1:00:00
2300m
SW Threshold + Speed Intervals

WU
300 SW EASY RPE4

MAIN
8 x 25 F&T Drills RI10
6 x 200 SW MOD/HARD RPE8 R45
4 x 25 SW MAX RPE10 RI20
8 x 25 SK Drills RI15

CD
300 SW EASY RPE4

Sample Day 4

0:45:00
59.8TSS
RU Base + Speed Intervals

Run 40min Easy-Moderate, RPE6 and randomly insert 8x30s bursts of high speed, RPE9 over the course of your run with at least a minute's recovery between each fluid, high-speed effort.

Sample Day 5

1:30:00
94.6TSS
BI 4x9-minute intervals at 95% FTP

4x9-minute intervals at 95% FTP with 9-minute recoveries at 50% FTP.

OLYMPIC 6 WEEK BUILD PHASE

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