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12 Week Olympic Intermediate "Fast Finisher"


Suzanne Atkinson

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12 Weeks

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Plan Description

12 Week Intermediate Olympic Distance Triathlon Training Plan

This is a 12 Week Intermediate training plan to prepare athletes for the Olympic (International) Distance Triathlon

This plan is for the triathlete who has 1-2 years of experience competing in Sprint & Olympic Distances, Has some familiarity with utilizing interval training in their race preparation and has an average of 8-10 hours per week to train.

Plan features
•All workout times are given in duration for bike & run, and distance for swim
•Swims included suggested skill focuses for every practice
•Balanced training for endurance, speed & skill in all disciplines
•Brick and transition runs are included
•Brick Repeat workouts are included

•Plan your training more easily regardless of your pace
•Prepare for race paced running off the bike
•Get adequate Transition practice for race day confidence
•Plan ahead with your job/spouse/friends for long training days

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:25 hrs 1:15 hrs
Run x3
1:58 hrs 1:15 hrs
Bike x3
2:58 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:25 hrs 1:15 hrs
1:58 hrs 1:15 hrs
2:58 hrs 2:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Suzanne Atkinson

Steel City Endurance, LTD

Coaching philosophy: "We are capable of more than we think we are."

Working with Outward Bound Wilderness taught me that we can push ourselves far beyond our preconceived physical and emotional limits. Suzanne excels at both technical instruction in swim, run & cycling skills as well as exercise science & evidence based periodized training for maximum performance.

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