SuperFly Coaching - Olympic Build/race Plan Over 50 - 12 weeks (6-10hrs/wk)

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SuperFly Coaching - Olympic Build/race Plan Over 50 - 12 weeks (6-10hrs/wk)


Adam Zucco

All plans by this Coach


12 Weeks

Typical Week

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

Longest Workout

0:30 hrs swim
2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic masters

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This is an Olympic distance plan focused on getting the quality and rest you need to absorb the workouts. While great solution for all athletes looking to train 6-10 hours a week, is perfect for athlete over 50 years old


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:36
Training Load By Week
Average Weekly Training Hours: 06:36
Average Weekly Breakdown

Adam Zucco

SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.

Sample Day 1

ME1. Tempo Intervals 45min (4x6 min) HR.

BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery walk/jog between intervals. Relaxed form! Listen to breathing. (This is best outdoors but may be done on a treadmill).

Sample Day 2

MF1. Force Reps 1h (hill) RPE..

Force Reps.
BT: Warm-up about 15-20 minutes. Then go to a short but steep (6-8% grade) hill. An indoor trainer may also be used. Set it so that the rearwheel resistance is very high. At the bottom of the hill come to an almost complete stop. Select a high gear such as 53x16 or 50x14. Then climb the hill 3-5 times taking only 8-12 revolutions of the cranks (count one leg only). STAY IN THE SADDLE. Your cadence will be quite low and you will have to apply a lot of force to the pedals. Effort must be maximal on each reps to get the benefit. Recover after each by riding very easily for about 3 minutes before doing the next rep. Heart rate is not observed. Power is the perfect gauge of how hard you are driving the pedals. Cool down for the remainder of the scheduled time. (NOTE: This workout is both high reward and high risk. Do not do it if you have a tendency for knee soreness. Instead ride in heart rate zone 2 or power zone 3 for 20 minutes after the warm-up and before the cool down. Or if during the force reps workout you sense knee soreness, stop the hill reps and do a long cool down.)

Sample Day 3

ME2. Long at T-Pace 1900.

You may substitute a similar masters swim session for this workout.

WU: 100 swim, 50 drill (your choice), 100 swim easy, 50 drill.
MS: 4 x (200 at T-pace/anaerobic threshold, 50 swim easy.
300 swim easy.
8 x 25 focused on your PDLC limiter (20-30sec rest between)
100 swim good form.

Sample Day 3

SS1. 5 Basic Strides 45min RPE.

(This is best outdoors but may be done on a treadmill). Warm up for about 20 minutes. Then run 5x20 seconds fast on a soft, gentle downhill (such as on grass in a park or other soft surface). Run at approximately 400m race pace (RPE 9, or about pace zone 5b)--not quite all-out speed. Focus on run technique as discussed and shown in the drawings in Chapter 12 of The Triathlete’s Training Bible 4th edition. Hold back a little on each 20-second stride. You’re working on technique—not speed. Stay relaxed on each stride. Walk (yes, "walk") back to start point for each recovery. Run easily to cool down to complete the planned workout duration.

Sample Day 4

AE1. Recovery Spin 1h power..

Very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Power in zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 5

ME1. Long, Variably Paced 2300.

Long, Variably Paced.
You may substitute a similar masters swim session for this workout.

WU: 4 x 100 done as 25 easy swim, 25 R. arm, 25 easy swim, 25 L. arm,
MS: 1500 continuous swim alternating T-time (threshold effort) 50s with easy-pace 50s.
12 x 25 with focus on form (20-30sec rest between)
100 swim good form.

Sample Day 5

AE2. Base Building 1h HR.

Base Building.
On soft but firm surface, run with heart rate in zones 1 & 2 or at pace zone 1. Pretty form and quick cadence. (This is better outdoors but may be done on a treadmill).

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