Olympic Distance Triathlon Intermediate Plan

Average Weekly Training Hours 06:43
Training Load By Week
Average Weekly Training Hours 06:43
Training Load By Week

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 ces@comprehensiveendurancesolutions.com

Sample Day 1
0:28:00
1280m
Aerobic Endurance Swim 1b

300 WU choice :20

Drills (can use fins):
4x50 as 25 SK, 25 swim :20
2x50 SK3R :20
2x50 Build :20

Main Set:
4x100 as 25 z4, 25 z2 :20
8x25 z4, :10

100 Cool Down

Sample Day 4
0:35:00
Running Strides

10 min WU
4x15 sec Running Strides, 2 min recovery
z2 rest of run
5 min CD

Sample Day 4
0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 5
0:28:00
1280m
Swim Intervals 1b

300 WU choice :20

Drills (can use fins):
4x50 as 25 CU,25 swim, :20
2x50 as 25 CF, 25 swim :20
2x50 Build :20

Main Set:
4x75 z4, :30 rest
2x50 kick with board easy :20
8x25 z4, :15 rest

100 Cool Down

Sample Day 6
1:15:00
65.9TSS
Long Bike 1b

8 min WU
4x30 sec ILT (odds R leg, evens L leg) with 30 sec recovery
2x1 min Build (start z4, finish z5) 1 min recovery
4x4 min z4, 2 min recovery
z2 Riding rest of the time
Cool Down

Sample Day 6
0:10:00
Stretch

Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 7
0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Carrie Smith
|
Comprehensive Endurance Solutions

Carrie is a physical therapist and USA Triathlon certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.