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Olympic Triathlon- 16 weeks


Ben Capper

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4.38 (8)


16 Weeks

Plan Description

Welcome to the ultimate Olympic triathlon training plan ;-)

The training sessions can be very challenging and tough physically and mentally. The plan is designed to push you to reach your ultimate performance. When it says 'Zone 5'.... it means zone 5, tough, horrible and painful and when it says 'Zone 2' it means easy, relaxed, I want you to feel better at the end than at the beginning.
Too many people are training their hard not hard enough and their easy too hard. This plan is designed to change all that and push your limits, so when you have your 'easy' rides, you will want them to be easy ;-)

The long endurance sessions can be done using millage or time depending what works best for you.
This also includes brick training sessions, add them in when you can, DO NOT over do them as they cause very high levels of fatigue with minimal positive outcome, do them sparingly and only when you feel 100%

Recovery weeks are just that!!!! Recover and relax, enjoy not having structured sessions to follow, go out with friends or family and sleep in... no early morning sessions if possible and get your early nights and enjoy the weekends ;-)

I am happy to help with any questions so please email
Coaching is also available if you feel you would benefit from some extra support.

Have fun, enjoy, train hard and be awesome ;-)

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:17:00 01:00:00
Bike x2
03:30:00 02:30:00
Run x2
01:55:00 01:20:00
Workouts Per Week Weekly Average Longest Workout
00:17:00 01:00:00
03:30:00 02:30:00
01:55:00 01:20:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Ben Capper

Capper Coaching

Hi, my name is Ben Capper
I have been coaching for over 17 years and have helped many athletes across the world achieve their goals and make their dreams reality. From their first 5k to their 5th Ironman and beyond.

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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