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TPS Advanced Week Olympic Triathlon Plan - 12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Nick Saunders

All plans by this Coach
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Length

12 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This 12 week 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.
Every 4th week is an easy week.
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:
https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones

To know how you should find out your thresholds follow this link:
https://help.trainingpeaks.com/hc/en-us/articles/204071934

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 nicktpscoach@gmail.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:43 hrs 1:20 hrs
Swim x3
2:34 hrs 1:00 hrs
Bike x3
3:33 hrs 3:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:43 hrs 1:20 hrs
Swim
2:34 hrs 1:00 hrs
Bike
3:33 hrs 3:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Nick Saunders

Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company and offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances from sprint distance to Ironman.
  • Precision Hydration Sweat Testing by Andy Brodziak.
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