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12 Weeks INTERMEDIATE Plan for Olympic Distance Triathlon (8-9HOURS/WEEK) TRAINING SMART SYSTEM

Author

Cesar Hernandez Lloret

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Length

12 Weeks

Plan Specs

triathlon olympic intermediate advanced masters multi day hr based pace based

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Plan Description

12 WEEKS PLAN TO OLYMPIC DISTANCE TRIATHLON

TRAINING SMART SYSTEM, for those who have a limited time to train but wants to achieve their maximum potential

The volumes are determined for a intermediate level, with a good background in run and cycling, who want to have an improvement in the swim.


The physical requirements for this plan are

-Swim 800m non stop in a fluid way
-To know how to swim in a fluid way at least 2 of the 4 swimming styles.
-Ability to perform more than 1h40´ of bike continuously.
-Run more than 45´ continuously at a 5'10"/ km pace or less.


What do you need??:

-Access to a gym with guided machines and free weights.
-Elliptical and treadmill.
-Turbo trainer / indoor bicycle
-Pool (25m or 50m)

IMPORTANT: WITH THIS PLAN YO CAN CONTACT WITH ME WITH ANY DOUBT ABOUT THE PLAN AT chlendurance@hotmail.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:15 hrs 1:15 hrs
2:12 hrs 1:20 hrs
3:00 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:15 hrs 1:15 hrs
2:12 hrs 1:20 hrs
3:00 hrs 3:00 hrs

Training Load By Week


César Hernández Lloret

CHLENDURANCE

Bachelor degree in Sports Science
ITU Level 3 Triathlon Coach certificate
Swim & Triathlon National Coach Level 3

  • Coach of the Spanish Triathlon Federation at the National Sports Development Center
    -Collaboration through the Iberoamerican Triathlon Federation in training camps with development athletes of other National Federations (Uruguay and Venezuela)

Sample Day 1

0:30:00
EASY JOG

-EASY JOG IN AEROBIC ZONE

Sample Day 2

1:00:00
2700m
EASY SWIM

-800 (150freestyle/50backstroke)
-4x25 rec15" kick easy
-700 paddles (25 less number of strokes/ 75 easy)
-4x25 rec15"kick easy
-8x100 easy 20"rec BREATHING EVERY 5 STROKES
-200 cool down (50back/50free)

Sample Day 3

0:40:00
ELLIPTICAL+RUN

20´ EASY ELLIPTICAL, FOLLOWED BY AN EASY 20´RUN

Sample Day 4

0:50:00
2300m
TECH

-600 (100 FREE / 50BACKSTR)
-8x50 (25 FIST/25 SWIM) R15"
-4x100 (75BUILD/25EASY) R20"
-3x200 (50KICK/150EASY SWIM) R30"
-300(50BREAKSTROKE/100FREESTYLE)

Sample Day 6

0:40:00
PROGRESSIVE RUN

-40´ PROGRESSIVE LONG RUN UP TO 35´ (ALL IN AEROBIC ZONE)

-LAST 5´ VERY EASY

Sample Day 7

1:40:00
CYCLING

1h40 high cadence, flat route

*all in easy aerobic zone

Sample Day 8

0:55:00
2600m

-600 (200freestyle/100backstroke)
-400 paddles (50fist/150freestyle)
-6x100 r20” (1medley/2freestyle)
easy
-600 freestyle with fins (easy pace)
-300 freestyle/pullbuoy
-100 easy backstroke

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