Olympic Triathlon Plan- 12 Weeks


Erin Lockwood

All plans by this Coach


12 Weeks

Typical Week

1 Day Off, 4 Bike, 4 Run, 2 Swim, 2 Strength

Longest Workout

1:30 hrs swim
1:46 hrs bike
1:15 hrs run

Plan Specs

triathlon olympic beginner intermediate

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The ideal candidates for The Lockwood Olympic Triathlon Method are beginner and intermediate racers that are looking to get faster and complete longer distances. This comprehensive program is specifically designed to get them over the top while tailoring to those who may only have one-two hours to spare M-F to training.

The 12-week program incorporates 3 weeks of Base, 4 weeks of Build, 4 weeks of Peak volume and 1 week of tapering. The program includes integrated recovery approaches to rest and harvest gains as well as strength training to build leg and core muscle necessary for completing longer distances.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:28
Training Load By Week
Average Weekly Training Hours: 09:28
Average Weekly Breakdown

Erin Lockwood

Erin Hayes-

I have a diverse and broad range of experience in the endurance sports lifestyle with both short and long course experience in triathlons and duathlons including several 70.3 and Ironman finishes. I am an experienced runner with finishes in just about every road race under my belt from 5k to marathon.

Back to Plan Details

Sample Day 1

Base | 9 Minute Over and Under Intervals | Threshold

Over/Under Intervals are a lactate threshold workout that features surges or accelerations to mimic the real-world demands of taking pulls in a paceline or breakaway.

Repeat 3x for a total of 9 minutes
2 Minutes just under Zone 4 (Threshold)
1 Minutes in Zone 5 (Vo2 Max)

Rest then repeat

Sample Day 1

Base | Off the Bike | Aerobic

Run after bike. 3-4 miles. z2-3 aerobic effort but try to negative split.

Sample Day 2

Base | Descending 150s | Threshold

400 – swam as:
(50 swim/50 pull) -easy


touch and go. (soon as you touch, leave on the nearest 0 or 5)

25 Drill

50 Swim

75 Drill

100 fast!

75 Drill

50 Swim

25 Drill

Main set 
4x150 free desc 1-3, #4 easy, on 2:30-2:45

4x75 free fast! best average

100 swim easy

4x100 free desc 1-3, #4 easy, base+10

100 swim easy/choice

Sample Day 2

Base | Basic Strength II | Functional Strength

**Base Focus: 3-5 Circuits, 10-12 reps, Medium-Heavy Weight

**Click on the Paperclip above to view the MOV video file or click hyperlink. http://bit.ly/BasicStrength2

Dumbbell Push-up to Row OR Stability Ball

Squat on Balance Ball or other balance device

Overhead Press on Balance Ball or other balance device

Stability Ball Curl-up or Pike OR Bosu Ball Mountain Climber

Corkscrew or New Abdominal Exercise from magazine, trainer, etc.

Sample Day 3

Base | 12s | Threshold

5-10 minute jog/dynamic warm up combination.

12 Minute work interval. No more no less.
The objective of this workout is to run as close as possible to 2 miles in a 12 minute interval. Target a comfortably hard and then scale up and down to try to meet the objective in the 12 minutes.

Stop at 12 minutes and see how far you got.
Then walk for 4 minutes and get down to full recovery.

Repeat for 1 more work interval, then finished.
Document in completed activity how far you got in each 12 minute work interval.

Sample Day 3

Base | Tractor Pulls | Threshold

Tractor Pulls @ 130% of FTP for 1:30 then recover for 2 minutes in between. 6 work intervals.

Sample Day 4

Base | Body Weight II | Functional Strength

**Base Focus: 3-5 Circuits, 10-12 reps, Medium-Heavy Weight

**Click on the Paperclip above to view the MOV video file or click hyperlink. http://bit.ly/BodyWeight2

Push-up position hold

Squat position hold

Corkscrew or side plank position hold (for each side)

Lunge position hold (for each leg)

V-Up, Ab Hover, or Boat Position hold

Horizontal or regular pull-up position hold

Olympic Triathlon Plan- 12 Weeks

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