Olympic Triathlon Plan- 12 Weeks
Author
Erin Lockwood
All plans by this CoachLength
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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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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.
Stats
Sample Day 1
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
Run after bike. 3-4 miles. z2-3 aerobic effort but try to negative split.
Sample Day 2
400 – swam as:
(50 swim/50 pull) -easy
Pre-set
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 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
Push-up
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
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
Tractor Pulls @ 130% of FTP for 1:30 then recover for 2 minutes in between. 6 work intervals.
Sample Day 4
**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