Olympic Distance - First Time Finisher by Ironman-Champion Astrid Stienen

Author

Astrid Stienen

All plans by this Coach

Length

12 Weeks

Typical Week

2 Bike, 1 Swim, 2 Run

Longest Workout

1:00 hrs swim
2:30 hrs bike
1:27 hrs run

Plan Specs

triathlon olympic beginner masters multi day power based hr 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.


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The sport gave me so much since I won two Ironman-titles - the fastest in 8:54 - and the World- and European Championships as an agegrouper. I love to share my experience and a lot of athletes trust me and my coaching skills. As more and more athletes asked for help and coaching I decided to build these training plans here beside my 1 on 1 coaching. So more athletes can start their journey towards their personal goals. I'd be very happy if you will be one of these.

This plan ensures that you will have everything you need to reach your first finish of an Olympic Distance Triathlon.

You'll have 5 workouts each week. To be sure you did everything needed, you have to do at least 4 workouts including the swim workouts, but I personally recommend to do all 5 and the recovery sessions as well, as my experience is that well maintained muscles are faster;-). So my recommendation is 1-2 massage, yoga, Blackrolll or stretching sessions a week extra.

So with this plan you can be sure you have everything you need and my full expertise as a pro athlete and physician.

Let's make your dream come true,

Astrid :-)

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:24
Training Load By Week
Average Weekly Training Hours: 05:24
Average Weekly Breakdown

Astrid Stienen

triworx-coaching.com

I'm an IRONMAN-Pro, 2x Ironman Champion with a PB of 8:54 and - as an Agegroup-athlete - Ironman World- and European Champion. I love to share all my experience as coach. Seeing my athletes succeed is the fuel of my life and one of the best feelings I know.

So if you also want to succeed and think we can be a good team. Just get coached by me or buy one of my training plans.

I'll help you become who you want as an athlete.

Let's start.

Astrid

Back to Plan Details

Sample Day 1

0:45:00
37.9TSS
Aerobic ride (Zone2)

This is an aerobic ride in Zone 2 to build your endurance. Please stay within the zones, to ensure your own success.

Sample Day 2

0:45:00
1450m
45TSS
Swim Workout

300 m easy warm up

4x50 m with Pull Buoy (PB), focus on long stroke and proper technique :30 rest in between

3 x 100 with Pull Buoy :30 rest in between

200/150/100, last 50m fast :60 rest in between

200 easy cool down

Sample Day 4

0:33:45
3.11mi
31.8TSS
Aerobic run (Zone2)

This is an aerobic run in Zone 2 to build your endurance. Please stay within the zones, to ensure your own success.

Sample Day 5

0:50:00
35.2TSS
Long Aerobic ride (Zone2)

The Saturday will always be your long ride. It should always be nice and easy as it helps to build your basic endurance, maybe the most important factor for a solid preparation phase.
You can also use it as a group ride if you like to have friends around you.


Note that I recommend to do all sessions with a cadence around 90 rpm, as this helps your muscles on the run section in your actual race.

Sample Day 6

0:40:30
3.73mi
38.4TSS
Long Aerobic run (Zone2)

#SundayRunDay. Sunday is the best day to build your basic aerobic system, freshen your mind and make sure you'll be at the top of your game on raceday.

Sunday will always be the longest run of the week followed by a rest day on monday. This gives your body enough time to rest and rebuild. So always remember the restday makes you stronger.

Sample Day 8

0:55:00
45.8TSS
Aerobic ride (Zone2) with short efforts

This is an aerobic ride in Zone 2 to build your endurance with some 8'' sprints to spice up the session. Please stay within the zones, to ensure your own success.

Note that this session will be way more demanding than last week. So take some fluids with you and refuel during this session, which is also a good training for the actual race day.

Sample Day 9

0:45:00
1400m
37.5TSS
Swim Workout

200 easy warm up


4 x 50 15 sprint, rest easy, :30 rest in between

2 x 200 Pull Buoy :30 rest in between

2 x 100 Pull Buoy :15 rest in between

1x 100 fast :30 rest

4x 50 Sprint :30 rest

100 easy cool down

Olympic Distance - First Time Finisher by Ironman-Champion Astrid Stienen

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