Intermediate 16-Wk Olympic Triathlon Training Plan

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

This is an intermediate training plan for an athlete interested in competing in an Olympic-distance triathlon (1500m swim, 40k bike, 10k run) or a similar distance. This training plan is geared towards the individual that has completed at least one or two Olympic-distance triathlons and is interested in setting a personal best or being more competitive within their age group in a local Olympic-distance race. This training plan is prescribed and individualized based on pace, heart rate, and Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to swim, bike, and run. This training plan includes a mixture of pool swimming and open water swimming, as well as road running and road cycling, and resistance training performed in a gym. An athlete should have a basic level of fitness and at least 6-12 months of triathlon experience in which they trained specifically for triathlon. If the athlete is looking to improve their specific swim mechanics or their specific cycling and/or run skills, it is recommended that they also seek out personal and individual coaching from a sport-specific coach.

Note: When viewing the average weekly hours within the Training Plan Preview, total swim hours are not counted in this total as swim sessions are prescribed in terms of yards and do not have a time associated with them.

This training plan comes with a few documents/resources that will prove useful to athletes while following. along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan
3. Training & Racing Zones Chart - This will be useful in documenting your swim, bike, and run pace/heart rate zones to be used during training and racing; these zones will bet set by performing tests regularly throughout the training plan

Basic equipment needed to successfully complete the swim sessions within this training plan include:
-swimsuit
-goggles
-wetsuit (if swimming in colder open water venues during training or racing)
-kickboard
-fins
-snorkel

Basic equipment needed to successfully complete the bike sessions within this training plan include:
-bike (standard road bike or triathlon-specific bike are ideal)
-bike helmet
-tire pump
-proper cycling clothes and attire (cycling shoes if desired and cycling shorts and jerseys)
-flat kit (can be kept in saddle bag or in jersey pockets while riding)
-heart rate monitor

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes
-proper run clothing and attire
-heart rate monitor

Sample Day 1
0:45:00
49.2TSS
LSD Bike

Keep this bike steady and conversational at an LSD pace.

Sample Day 2
0:30:00
31.7TSS
LSD Run

Warm-up
-perform lower body dynamic stretching exercises of your choice (see Exercise Technique Guidebook)

Main Workout:
-steady run at conversational, LSD pace; include hills in this session to build strength

Cool-Down
-static stretching exercises of your choice (see Exercise Technique Guidebook)

Sample Day 2
1372m
LSD Swim

This swim session consists of a mix of kicking and longer endurance-building swim sets. 

For all swim sessions, you will notice that they are prescribed based on swim pace (min/100 yds or meters) and Rating of Perceived Exertion (RPE). Monitoring heart rate is not necessary for swim workouts, and it is more important to get used to monitoring intensity during a given session with RPE as this is what you will rely on entirely in a race as you do not have the ability to monitor pace while swimming in open water.

Note: When kick sets and drill sets are prescribed, the pace ranges provided are large in order to accommodate for the wider range of paces that you may be swimming at during these efforts. However, pace on kick sets and drill sets is not very important. Rather, the effort and focus on technique is most important.

This swim includes kicking with a kick board. Please review the following short video going over some of the fundamentals of kicking with a kickboard: https://www.youtube.com/watch?v=hyV_kyKzSzU

Sample Day 4
0:40:00
43.3TSS
LSD Bike

Keep this bike steady and conversational at an LSD pace.

Sample Day 4
0:20:00
16.6TSS
Easy Recovery Run OTB

This is an easy recovery run off the bike (OTB). Keep this run easy to promote recovery. You do not need to run through a full race-day transition simulation for these brick sessions, but do try to move quickly to the run immediately after finishing the bike.

Sample Day 6
1463m
LSD Swim

This is a swim session consisting of easy freestyle swimming + kicking with a kickboard.

Please review the following short video going over some of the fundamentals of kicking with a kickboard: https://www.youtube.com/watch?v=hyV_kyKzSzU

Sample Day 81
1:10:00
87.5TSS
Race-Pace Bike

This is a race-pace bike. The purpose to these sessions is to dial in your expected race-pace effort. For an Olympic-distance race, you want to aim to hold an RPE of 7-8. You should aim to hold a constant effort throughout the race, ultimately aiming to increase your effort slightly throughout the race.

Aim to perform all bike-specific race-pace efforts in your time trial bars if you area on time trial/triathlon bike or in your aero bars if you have clip-on aero bars.

Ryan Eckert, MS, CSCS
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Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching. Peak Endurance Solutions provides personalized coaching as well as pre-set, customized training plans available for purchase.