OLYMPIC 8 WEEK SPECIALTY PHASE
Author: Ed Beech
Length: 8 Weeks
Tags: triathlon, olympic, beginner, intermediate, power based, hr based, pace based
Typical Week: 1 Day Off, 1 Other, 3 Bike, 3 Swim, 3 Run
Longest Workout:
1:05 hrs swim
2:00 hrs bike
1:30 hrs run
Author: Ed Beech
Length: 8 Weeks
Tags: triathlon, olympic, beginner, intermediate, power based, hr based, pace based
Typical Week: 1 Day Off, 1 Other, 3 Bike, 3 Swim, 3 Run
Longest Workout:
1:05 hrs swim
2:00 hrs bike
1:30 hrs run
OLYMPIC 8 WEEK SPECIALTY PHASE
Trying to squeeze any final improvements out of your highest sustainable power & pace while also subjecting you to the exact types of rigors you'll face on race day, these final weeks of highly specialized training will challenge you in every possible way before tapering your training just in time for your key event(s).
WU
300 SW EASY RPE4
MAIN
8 x 25 CU Drills RI10
7 x 100 SW MOD RPE6 RI5
8 x 100 SW HARD RPE9 RI60
8 x 25 K&R Drills RI15
CD
300 SW EASY RPE4
Run 15-20min up to Easy-Moderate, RPE 6 to warm up, then repeat 3 Hard, RPE 9, 3-minute efforts, recovering for another 3 minutes after each; run 15min Easy, RPE 4 to cool down for a total of about 50 minutes of running
5x7-minute intervals at 105% FTP with 6-minute recoveries between intervals.
WU
300 SW EASY RPE4
MAIN
8 x 25 F&T Drills RI10
4 x 300 SW MOD/HARD RPE8 R60
4 x 25 SW MAX RPE10 RI20
8 x 25 SK Drills RI15
CD
300 SW EASY RPE4
Run 50min 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..
4x12-minute intervals at 95-99% FTP with 6-minute recoveries between them.
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.