Advanced Olympic Tri. 12 Weeks (12:45-14 hrs/wk).

Average Weekly Training Hours 09:59
Training Load By Week
Average Weekly Training Hours 09:59
Training Load By Week

This plan is designed to get you in peak shape for your target "A" race at Olympic Distance, although you can include other events too. There are 10 to 11 workouts per week with 3 swims, 3 rides, 3-4 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. Brick workouts and open water swims are included. To be successful with this plan you should have at least two years experience of frequent triathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.

Sample Day 1
0:50:00
2100m
Fitness Test: Critical Swim Speed (CSS)

This test helps you to measure fitness and create accurate training zones.

Warm up:
6 x (50FC in Z2 + 20 sec recoveries).
4 x (25FC in Z4 + 25FC in Z2) + 20 sec recovery.

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TEST*:
1 x 400FC maximal effort time trial, record time.
5 mins easy active recovery
1 x 200FC maximal effort time trial, record time.
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Main Set:
4 x (50 BUILD +15 sec recoveries)
1 minute rest,
200 FC in Z4,
1 minute rest,
4 x (50 BUILD +15 sec recoveries).

Warm Down:
200m Choice

*If you use yards, do this test in yards. If you use meters, do this test in meters.

**BUILD = Do each rep faster than the previous one in that set. So start off at an appropriate pace!

Sample Day 1
0:44:00
72.86TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Sample Day 3
0:40:00
1800m
Recovery Pool Swim

These sessions are done at lower intensities, with the intention of improving your feel for the water without causing excessive fatigue. Follow the distance guidelines below and don't worry about the time for now.

All in Zone 2 with 15 secs rests:

400FC,
300 as (50DRILL/50FC),
400PULL,
400FC Breathe every 3 strokes,
300 alternating (100FC/50BACK)

Sample Day 3
1:30:00
121.27TSS
Aerobic Endurance Run

A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.

Sample Day 4
0:42:00
53.24TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 5
1:10:00
3200m
Pool Swim, Endurance

These longer workouts will develop your endurance and technique. They are done at below threshold intensity, with short recoveries. 

Warm Up:
100FC in Zone 2 + 15secs rest.

5x100 with fins if possible (+10secs rests) as:
Rep 1. 25 Side Kick L, 25 Side Kick R, 50FC
Rep 2. FC breathe every 5
Rep 3. 25 Front Scull/25FC
Rep 4. 25 Side Kick L, 25 Side Kick R, 50FC.
Rep 5. FC breathe every 5

Build Set:
8x50FC (+10secs rest) as...
Odds: 25 in Zone 4, 25 in Zone 2.
Evens: FC in Zone 4.

Main Set:
All in low Zone 4.
8x50 +5secs rests,
4x100 +10secs rest,
3x200 +20secs rest,
2x300 +40secs rest.

Warm Down
200 as (FC/PULL/BACK/BREAST). All in Zone 2.

Sample Day 6
3:30:00
185.11TSS
Endurance Ride With Sub Threshold Sections

These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.

Ride mainly in Z2 today. At some point (once you're warmed up) do:
4 x (10 mins in upper Z3 to low Z4 + 3 min recoveries in Z2).

Tricoachec
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Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.