Olympic, TrainerRoad, Intermediate, 16 weeks, by Power (Bike) & Pace (Swim/Run), Structured Workouts

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:23


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 16 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 uses TrainerRoad for all bike training, with the option to ride outdoors for the long weekend rides. The plan averages 7 hours 25 minutes per week and has a max week of 9 hours 40 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 4-5 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
  • Run at least 50 minutes

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 12. 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

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: TR 20 Minute Test

Upon completing your benchmark, update your bike threshold power and HR (found under TrainingPeaks Settings) using Threshold Power / Andy Coggan and Lactate Threshold / Joel Friel for Cycling. Your new threshold HR is your average HR for the 20' time trial and your threshold power (or FTP) is 95% of the average power for 20' time trial.

Sample Day 3
Endurance Run

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

Sample Day 4
Musc Endurance #2

2 sets 300P, 4x50S

Sample Day 5
Endurance #2b: TR Black


Sample Day 6
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 8

WU: 5-10 min of easy, non-impact cardio

Mobility exercises:
1. Ankle mobility - 15 reps each side: five to the outside (small toe), five straight, and five driving the knee in past the big toe.
2. Leg swings - ten reps each side
3. Split squats - ten reps each side
4. Lateral squats - ten reps each side
5. Rotational (diagonal) squats - ten reps each side
6. Wall slides - 15 reps
7. Monster walks with band - 15 reps each side

Strength exercises:
1. Squats - 2 sets of 10
2. Push ups - 2 sets of 10
3. Back extensions - 2 sets of 10
4. Walking lunges - 2 sets of 10 each side
5. Step ups - 2 sets of 10 each side
6. Single leg press - 2 sets of 10 each side
7. Dead lifts - 2 sets of 10

Variety of planks (pick 2-3, see link below)

CD: 5 min on foam roller attending to key muscles: glutes, hamstrings, calves, quads, hip flexors, adductors

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.