Olympic Distance Triathlon Intermediate Plan
Carrie Smith, PT, DPT, USAT and IRONMAN Certified CoachAll plans by this Coach
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This 10 week plan is designed for the intermediate athlete training for an olympic distance triathlon. It is recommended that you have previously completed a sprint distance triathlon or longer, that you have been training consistently for the last two months, and can complete the following distances:
Swim: 1000 yds (breaks allowed)
Bike: 60 minutes
Run or Run-Walk: 40 minutes
This plan will include a benchmark test in each sport to establish and update your training zones. There are several race simulation bricks to help you practice transitions and prepare for race day.
A typical week will include two swims (longest peaks at 2400 yds or m), two bikes (longest peaks at 2.5 hours), two to three runs (longest peaks at 70 min), two core training sessions, and three foam rolling and stretching sessions, and a rest day per week.
Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.
If you have questions about this plan please email us at firstname.lastname@example.org
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:00 hrs||0:20 hrs|
|1:04 hrs||0:48 hrs|
|0:47 hrs||0:30 hrs|
|2:23 hrs||2:30 hrs|
|1:27 hrs||1:10 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||1:00 hrs||0:20 hrs|
||1:04 hrs||0:48 hrs|
||0:47 hrs||0:30 hrs|
||2:23 hrs||2:30 hrs|
||1:27 hrs||1:10 hrs|
Training Load By Week
This plan works best with the following fitness devices: