Olympic, Intermediate, 12 weeks, by HR (Bike) & Pace (Swim/Run), Structured Workouts


Alison Freeman: D3 Multisport Triathlon Coach, USAT Certified Coach, Training Peaks Level 2 Coach

All plans by this Coach


13 Weeks

Typical Week

2 Other, 1 Day Off, 2 Swim, 3 Bike, 2 Run, 2 Strength

Longest Workout

0:55 hrs swim
2:00 hrs bike
1:20 hrs run

Plan Specs

triathlon olympic intermediate hr based pace based

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Includes Structured Workouts

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Author: Alison Freeman
  • Triathlon Coach, D3 Multisport
  • USA Triathlon Certified Coach
  • Training Peaks Level 2 Certified Coach
  • Proven success with first-time and beginner Olympic-distance triathletes
  • Proven success with time improvement for experienced Olympic-distance athletes

Length: This 12 week program is an Intermediate Plan for Olympic-distance athletes - you should have completed at least one Olympic-distance race in less than 2:45 prior to beginning this plan. The plan averages 7 hours 20 minutes per week and has a max week of 9 hours 30 minutes. A typical week has 2 swims, 3 bikes, 2 runs, and 2 strength sessions.

Requirements: You should have a good base of an average of 5-6 hours of weekly training for the past four weeks. Going into this plan you should be able to:
  • Swim at least 2000 yards/meters
  • Bike at least 1 hour 15 minutes
  • Run at least 1 hour

You will build to:
  • 2400 yards/meters of swimming
  • 2 hours of cycling
  • 1 hours 20 minutes of running

Your day off is Monday, your long ride (or long brick) is Saturday, and your long run is Sunday.

Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. In this program, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts. There will be bike-run (or brick) workouts on most Saturdays beginning with week 2. One race simulation day is included in week 8. During the training plan, there is periodic testing to assess your fitness and adjust your training zones.

Our plans set YOU up for success. The main goal of this plan is to fully prepare you for race day. Alison incorporates training strategies with proven success records to ensure that your fitness is where it needs to be when you toe the start line. Her passion for the sport and wisdom gained from years of coaching goes into designing a plan. She takes the guesswork out of training so that all you need to focus on is executing.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • Strategically designed, simple to follow ‘Structured Workouts’
  • Strength workouts
  • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents
  • Insider access to premium content, instructional videos and training tips
  • The opportunity to be a part of a top Ironman Club Team, Team D3
  • Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
  • Team Sponsor Discounts

If you have questions email Coach Alison and learn how we get it done for our athletes: www.D3Multisport.com


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:17
Training Load By Week
Average Weekly Training Hours: 07:17
Average Weekly Breakdown

Alison Freeman

D3 Multisport

A goal without a plan is just a wish. D3 Multisport Coach Alison Freeman is a USA Triathlon Certified, Ironman U Certified, and TrainingPeaks Level 2 Accredited Coach. Alison is structured and data-driven in her approach to coaching, believes that the coach-athlete relationship is as important as the training, and always sets her athletes up for success.

Back to Plan Details

Sample Day 1

Swim Benchmark: Base Pace Test Set

10x100 on 5" RI
Swim 10x100 at your fastest sustainable pace on 5" rest - ideally this is swum as a send off set (e.g., 10x100 on 1:50, coming in around 1:44-1:46). Your send off can be set after your first 100 - add 7-10 seconds to your time for the first 100 to get to a round number (X:X5 or X:X0).

Sample Day 2

Bike Benchmark Workout

Find a flat course with no stoplights/stop signs and few turns, or complete indoors on your trainer.

Sample Day 3

Easy Bike

Sample Day 3

Benchmark Run Workout

Find a mostly flat course with no stop signs/stop lights - or go to your local track. Warm up for 20', including 4x20" builds with 40" RI. Then complete a 30' Time Trial. Press the lap button 10' into the TT. Note the distance covered over the full 30', and your average HR for the final 20'. Cool down for 10 minutes.

Sample Day 4

Musc Endurance #2

2 sets 300P, 4x50S

Sample Day 5

Endurance Bike by HR

Zone 1-2 over a flat to rolling course.

Sample Day 6

Endurance Run

Run over a flat to rolling course at your base pace / Zone 1-2.

Olympic, Intermediate, 12 weeks, by HR (Bike) & Pace (Swim/Run), Structured Workouts

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