NEW- Olympic Build-Peak-Race Period (Advanced) Power 12-13 hrs/wk

Average Weekly Training Hours 10:55
Training Load By Week
Average Weekly Training Hours 10:55
Training Load By Week

This plan was designed by Joe Friel for the advanced triathlete whose goal is to be competitive in his or her age group in an A-priority, Olympic-distance (S-1500m/B-40k/R-10k) race in 12 weeks. Either under-age-50 or over-age-50 athletes can use this plan. It differs from the similarly titled "Olympic Build-Peak-Race Period (INTERMEDIATE) 6-10 hrs/wk" in that this advanced plan has more workouts and weekly training volume.

You must have a bike power meter to use this plan (there is a similarly titled plan for heart rate instead of power-based bike workouts).

This plan is based on the principles found in Joe's Triathlete's Training Bible. Having the book handy will help with understanding the "hows" and "whys" of the workouts.

The plan was created using the TrainingPeaks "workout builder" feature which means that you can upload the workouts to a power meter, heart rate monitor, indoor trainer, app, etc so that you have the workout details easily accessible while doing the workouts. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export. (You don't have to upload the workouts to use this plan.)

The workouts use common triathlon terminology and are easy to follow (see examples below). The last week (race week) of the plan is designed for either a Saturday or a Sunday race (follow the daily instructions based on the day of your race). By the end of 12 weeks you will have excellent Olympic-distance race fitness.

Weekly volume in most weeks is around 12-13 hours including 3-5 swims, bikes, and runs each week plus strength maintenance once weekly and weekly combination bike-run workouts (bricks). There are rest and recovery breaks every third or fourth week. To start this plan you should be in at least your third year of racing having trained at 10 or more hours weekly in previous seasons and currently be capable of swimming 45 minutes, biking 2 hours, and running 1 hour. You also should have established general (base) fitness before starting. Start this plan 12 weeks prior to your race.

Workout intensities are based on power for the bike workouts, heart rate and pace for the runs, and pace or perceived exertion for the swims. Your swim, bike, and run training zones (heart rate, power, and/or pace) should be set before starting the plan. (For a detailed description of how to set your zones go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

Sample Day -29
0:30:00
Strength Maintenance (SM).

Strength Maintenance (SM).

Warm-up 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light (12 reps with 15 rep max load). Second set is heavy (3-6 reps with 6 rep max load). Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. This should be a very brief workout. For details turn to Chapter 13 in The Triathlete's Training Bible. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.

Sample Day -22
0:30:00
Strength Maintenance (SM).

Strength Maintenance (SM).

WU 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light (12 reps with 15RM load). Second set is heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. This should be a very brief workout. For details turn to Chapter 13 in The Triathlete's Training Bible. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.

Sample Day -15
0:30:00
Strength Maintenance (SM).

Strength Maintenance (SM).

WU 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light (12 reps with 15RM load). Second set is heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. This should be a very brief workout. For details turn to Chapter 13 in The Triathlete's Training Bible. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.

Sample Day 1
1:00:00
68.1TSS
ME3. Cruise Intervals hill(?) 1h (4x7min).

Hill Cruise Intervals.
BT: Hill Cruise Intervals. Warm-up about 15 minutes. Climb a 6-8 minute hill (4-6% grade), 4-5 times in power zone 4. Your recovery after each interval is the descent time. Get about 30 minutes of high-intensity climbing today. Stay seated upright on each. Smooth pedaling. Short cool down. IF YOUR HILL IS SHORTER THAN 7 MINUTES do a total of about 30 minutes of climbing in the interval portion. It should take at least 3 minutes to climb. IF NO HILLS AVAILABLE or your hill is short, do the same workout (4x7min) only on flat terrain (or combination of hill and flat) with 3-minute recoveries between intervals.

Sample Day 5
1:00:00
62.3TSS
ME2. Steady Tempo 1h (30min) power (brick).

Steady Tempo (Brick).
BT: Steady Tempo Brick. Warm-up 30 minutes. Then ride 30 minutes steady in your "sweetspot" (high power zone 3 and low zone 4). Flat to gently rolling course on your time trial set-up in aero position. Try to time this so that the tempo portion ends immediately before starting the run. Transition to the accompanying run workout.

Sample Day 44
0:30:00
1097m
32TSS
ME2. 100s + Short Time Trial.

100s + Short Time Trial.
You may substitute a similar masters swim session for this workout.

WU: Start slow and gradually build pace/effort.
2 x 150 easy each done as 50 pull buoy, 25 drill (your choice), 50 swim, 25 drill.
2 x 50 (10sec rest between) moderate effort.
MS:
2 x 100 at T-pace (10sec).
300 time trial - faster than T-pace.
CD:
2 x 150 easy each done as 50 pull buoy, 25 drill (your choice), 50 swim, 25 drill.
Total: 1200

Sample Day 52
0:45:00
SUNDAY RACE--DAY OFF.

If racing on Sunday take today off. Rest!

Joe Friel
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Joe Friel Coaching

An endurance coach since 1980 Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 16 books on training including the best-selling Training Bible series. He is currently not accepting coaching clients.