Olympic Distance Triathlon Plan (Beg) - By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 08:34
Training Load By Week
Average Weekly Training Hours 08:34
Training Load By Week

This plan is developed for the athlete who has completed an Olympic distance or greater distance triathlon and is looking for a program designed to make him/her competitive in his/her age group at an Olympic distance triathlon. This is 12 weeks in duration and consists of 3-4 workouts per week in each sport with 2-3 additional weight training sessions. The total volume is between 11-16 hours a week. The athlete should be able to swim 1500 yards in one session, bike for 1 hour in one session and run for 45 minutes in one session.

Sample Day 1
1463m

WU: 500 easy loosen
MS: 5x100 pull on 20" rest, 10x50 fast on 10" rest
CD: 100 easy choice

Sample Day 1
0:35:00
Spartan Workout 6 (Beg.) Abs

WU: 10'' easy on Elliptical or treadmill
MS: All exercises are to be done consecutively, without rest between exercises. If you have to break them into sets, make it as few sets as possible. Each workout is 15 repetitions (for each side if applicable).
1. Pull ups or Chin ups
2. V-up Crunches
3. Flutter Kicks
4. Squats
5. Floor Wipers
6. Russian Twists
7. Walking Lunges
8. 3-Way Crunches
9. Side Crunches
10. Push ups

Sample Day 2
0:45:00

WU: 10-20' easy to loosen with stretching
MS: all out 5k. Run this as hard as possible over the 5k. If you have to do this on a treadmill, don't start out to fast, you want to be really flying the last 1.5-2k. Make sure to record the total 5k time in addition to the ave and max HR.
CD: 10' easy

Sample Day 3
0:59:00
Custom

WU: 15' easy in Z1-2, then 5x1' at >100 RPMs alternating with 1' at 60-80 RPMs easy, then 5' easy spin.

MS: 7x1' at Z5 (VO2 Max) with 1' easy spin recovery

CD: 15' in Z2

Sample Day 3
0:35:00
Spartan Workout 2 (Beg.) Lower Body

WU: 10'' easy on Elliptical or treadmill
MS: All exercises are to be done consecutively, without rest between exercises. If you have to break them into sets, make it as few sets as possible. Each workout is 15 repetitions (for each side if applicable).
1. Pull ups or Chin ups
2. Dumb Bell Squats
3. V-up Crunches
4. Walking Lunges
5. Push ups
6. Floor Wipers
7. Split Jump Lunges
8. Dumb Bell Clean and Press
9. Walking Lunges
10. Dips

Sample Day 4
0:45:00
Custom

WU: 15' Z2

MS: 15' Z3

CD: 15' Z2

Sample Day 4
2286m

WU: 5x100 as 25 easy, 25 drill, 25 drill, 25 sprint
MS: 10x100 at T-Pace on 15" rest, 5x100 pull with paddles on 30" rest, 8x50 fast on 10" rest, 200 kick with flippers (as 4 x 25 easy 25 hard)
CD: 100 easy choice