ELITE- Olympic Triathlon- Training Plan- Sessions 100% Exportable to Garmin


Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.

All plans by this Coach


15 Weeks

Typical Week

2 Bike, 2 Swim, 4 X-Train, 2 Run, 1 Custom, 1 Brick

Longest Workout

1:10 hrs swim
3:01 hrs bike
2:05 hrs run

Plan Specs

triathlon olympic intermediate advanced masters pace based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

If you have opted for our COMMANDOS ELITE training plan, you are a differentiated athlete. You already know the importance of having a coach to report to. For the mere fact of acquiring the training plan by TrainingPeaks, leaves open the valuable benefits of this platform.

Evaluate the workouts, modify the structure of your sessions, add or remove something from the planning. All this watching your performance measures. And with feedback 24 hours a day. This is to be ELITE level.

Our training plans come with the signature of our Ironman Certified Coach Joel A. de Bem Jr, one of the only coaches in the american continent who brings the proposal of sharing training in the Portuguese, English and Spanish versions of the TrainingPeaks platform.


Our specialty is the training of entrepreneurs with limited time for training, but who find in sport their valve of escape.
By acquiring this training plan, you will become an athlete who will feel, understand and apply in practice the different steps necessary for your body and mind to evolve to their peak performance.

If you got here, it's because you value the training metrics. And that's why we make our training sessions FULLY structured and exportable for your Garmin.
trainingpeaks plan
Our cycling training sessions come with functional threshold power (FTP) training zones along with the rate of perceived effort (RPE) for those who do not yet have a powermeter. The running sessions are based on pace. Your heart rate should always be checked. However, since it is a measure of effort rather than performance, these are the best ways to prepare a training plan.

Our Methodology

Our planning proposition is that the volume, as well as the intensity of the training, follow a kind of rotation between disciplines (swimming, cycling and running), which will cause the body to absorb each of the different stimulus for each block of that system (see more about this).
Just as we also have crosstraining sessions, which follows an innovative principle of restructuring the athlete's muscular imbalances.

By purchasing the ELITE training plans through our website, we offer exclusive discounts to you!
Still in doubt, you can get our sample workouts, which will give you a better understanding of the practice of our training.



Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:59
Training Load By Week
Average Weekly Training Hours: 08:59
Average Weekly Breakdown

Joel A. de Bem

Ironman Certified Coach

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.

Back to Plan Details

Sample Day 1




Sample Day 1

BIKE threshold

1hour MAX effort

Sample Day 2

Bl1W01/03/05,SS01a Power SETS

WU: Elastic routine first (10')
250 pull + 50 kick + 4 x 25 fist drill @ 30'' rest
Dolphin breakout:
a) take a dive, come up and breakout 4 strokes
10 x 25m (each 25 = 3or 4 breakouts )
30''rest between sets
b) 2 x 200 easy
c) 10x 75 as: 3 x (12,5''max/stop/12,5''max/stop)
5'' on stop(floating) no walls pushs
1'rest between sets (75m)
100 catch up drill light + 500m easy

Sample Day 2

Bl1W01/4,SS01- Endurance high cadence

WU: 10'easy spin
5''>110rpm@2' rec(90rpm)
10''>110rpm@2' rec(90rpm)
20''>110rpm@2' rec(90rpm)
(execute 6 x this acelerations)
CD: 10'big gear easy
TT- 1:10

Sample Day 3

Bl1W01,SS01-1km Fartlek

WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS: 1000m Fartlek intervals
6 x100Z3/200rec/100Z3/200rec/100Z3/200rec/100Z3
Focus on recovery (must maintain same cadence)
CD: 10'easy jog
TT- 0:50

Sample Day 3

Flexibility (Running)


Sample Day 4

Flexibility (swim)


ELITE- Olympic Triathlon- Training Plan- Sessions 100% Exportable to Garmin

$725.00 - Buy Now