This plan is far more challenging than the Olympic Distance Intermediate Plan. Workouts are Power based for the bike and HR based for run workouts. Swim workouts are based on threshold pace.
You should be able to swim at least 3km, cycle 60km and run 10km before starting this plan.
We use Joe Friel's 7 zones which can be calculated following this link:
To know how you should find out your thresholds follow this link:
The plan is progressive and builds you up to being race ready for your Olympic Distance Triathlon. There are some challenging track and brick sessions in there to get you used to the feeling of racing as well as multiple interval bike sessions with power targets.
If you feel sick or fatigued you should take 1 to 2 days off. Do not try to make up lost sessions, rather ease back into the programme.
There are no strength sessions provided. It is recommended that you at least do functional core sessions or at least a light weights workout to help prevent injury and maintain basic strength. This should take no more than 30min. Good days to do these sessions would be a Monday, Wednesday or Friday. 2 sessions a week is adequate for strength workouts.
If you swim with a swim squad or do track sessions you can replace the swims and track sessions with your club workouts. Make sure your coach is aware of your planned race.
Good luck, if you have any questions or need the plan changed to suit your routine/race schedule email firstname.lastname@example.org
Easy 30min run @ Z1HR
400m easy warm up - mix it up with back stroke if you want to - 60sec rest
10x50m steady @ 80-90% of threshold pace for the 50m - 20sec rest
8x25m easy kick - use fins if you have them - 20sec rest
8x50m steady @ 90-100% of threshold pace for the 50m - 20sec rest
300m easy warm down
Easy 30min run @ Z1HR
30min warm up
5x30 sec build efforts/90sec easy
15sec hard/1min 45sec easy to steady
30sec hard/ 90sec easy to steady
45sec hard/75sec easy to steady
60sec hard/60sec easy to steady
75sec hard/45sec easy to steady
Remainder of the ride easy to make up @60min
400 easy pull warm up - 30sec rest
8x25 as 15m fast/10m easy - 15sec rest
8x50 @ race pace - 20sec rest
8x25 steady kick with kick board - 10sec rest
3x100m easy warm down - 20sec rest
10min warm up
10x60sec @ 95-100rpm, aim for @ 75-100% FTPw. Build up to it - 60sec easy recovery
@10min easy warm down
Easy 20min run @ Z1HR