TPS 12 Week Olympic Plan - Intermediate

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TPS 12 Week Olympic Plan - Intermediate


Nick Saunders

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12 Weeks

Typical Week

4 Run, 3 Bike, 3 Swim, 1 Day Off

Longest Workout

1:00 hrs swim
2:30 hrs bike
1:10 hrs run

Plan Specs

triathlon olympic intermediate hr based

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Includes Structured Workouts

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This plan is far more challenging than the Standard Beginner Plan. Workouts are HR based for bike and run workouts. Swim workouts are based on threshold pace.
You should be able to swim at least 2km, cycle 40km and run 8km before starting this plan.

We use Joe Friel's 7 zones, follow this link for more info:

The plan is progressive and builds you up to being race ready for your Standard Distance Triathlon. There are some challenging brick sessions in there to get you used to the feeling of racing as well as multiple interval sessions.
If you feel sick or fatigued you should take 1 to 2 days off. Do not try to make up lost sessions, rather ease back into the programme.
There are no strength sessions provided. It is recommended that you at least do functional core sessions or at least a light weights workout to help prevent injury and maintain basic strength. This should take no more than 30min. Good days to do these sessions would be a Monday, Wednesday or Friday. Two sessions a week is adequate for strength workouts.
If you swim with a swim squad or do track sessions you can replace the swims and interval run sessions with your club workouts. Make sure your coach is aware of your planned race.

Good luck, if you have any questions or want the plan changed to suit your needs email


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

Nick Saunders

Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company and offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances from sprint distance to Ironman.
  • Precision Hydration Sweat Testing by Andy Brodziak.

Sample Day 1

Speed Swim - 50 descending set

2x200 swim warm up - 20sec rest
4x25 - hard - 15sec rest
12x50 - every 3rd hard - 20sec rest
8x50 - every 2nd hard - 20sec rest
4x50 - all hard - 30sec rest
400 easy to steady pull and paddles - 30sec rest
4x25 hard kick - 15sec rest
100 easy warm down

Sample Day 2

Long bike - week out from race

45min easy @ Z1HR - cadence @ 80-90rpm
4x30sec build efforts @ 85-95rpm
60sec easy recovery
Main Set:
6x4min @ Z3-4HR
2min easy recovery @ Z1-2
@ Remainder of the ride easy

Sample Day 4

Steady Swim

400m easy warm up - mix it up with back stroke if you want to - 60sec rest
10x50m steady @ 80-90% of threshold pace for the 50m - 20sec rest
8x25m easy kick - use fins if you have them - 20sec rest
10x50m steady @ 90-100% of threshold pace for the 50m - 20sec rest
100m easy warm down

Sample Day 5

Pre Race Cycle - 45min

15min build warm up to a high Z1
5x30 sec build efforts/90sec easy
Main Set:
15sec hard/1min 45sec easy to steady
30sec hard/ 90sec easy to steady
45sec hard/75sec easy to steady
60sec hard/60sec easy to steady
75sec hard/45sec easy to steady
90sec hard
Remainder of the ride easy to make up 45min

Sample Day 6

Pre race swim

400 easy pull warm up - 30sec rest
8x25 as 15m fast/10m easy - 15sec rest
8x50 @ race pace - 20sec rest
8x25 steady kick with kick board - 10sec rest
5x100m easy warm down - 20sec rest

Sample Day 7

Cycle - Pre race 10x60sec high cadence

15min warm up
Main Set:
10x60sec @ cadence @ 100rpm, keep the effort comfortable and no higher than Z2HR - 60sec easy
10min easy warm down

Sample Day 8

Easy to steady 20min run

Easy 20min run @ Z1HR

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