Olympic Triathlon - Monthly (4 week plan): 9-12hrs/week

Average Weekly Training Hours 09:12
Training Load By Week
Average Weekly Training Hours 09:12
Training Load By Week

Are you training for an Olympic triathlon but have limited training time and no need for long workouts. This is a monthly (four week plan) that can be repeated to get you ready for race day. A combination of dynamic swim, bike and run workouts that takes the pressure off of the athlete by having a dedicated workout plan for your race. It is assumed that the athlete can already swim 2000yds, bike 50 miles and run for an hour at steady pace. The plan focuses on speed and endurance workouts to get you ready to finish and compete on race day. Over the four weeks the plan gradually builds distances over all three sports and keeps a balance between all elements. Completion of the workouts will ensure that you are prepared and ready to rock on race day. The plan includes 41 workouts and 36 hours of training over the four weeks. This is a great plan to gradually build your confidence to make that step to an Olympic distance triathlon.

Sample Day 1
0:49:59
2377m
Drills - Kicks, fists - 2600yds

Working on drills - focus on technique and form

Sample Day 2
0:20:00
Stretching

10 mins before ride, 10 mins post ride
Hamstrings and hip flexors are key

Sample Day 2
1:30:00
30mi
Solo TT Practice

Easy warm up . Solo TT practice - after a good 30 min warm up in low gears-80-85 rpm's I want you to go hard for 20 miles to simulate triathlon - the best place for this is down is a relatively flat road with perhaps rolling hills. Slow cool down in small gear @95-100 rpm's

Sample Day 3
0:34:59
4.1mi
Vo2 Max Session

Workout to focus on VO2 max efforts and race pace speed. We will start at 3 intervals.

Sample Day 3
0:40:00
1829m
Speed Endurance Pyramid-2000yds

Working on speed endurance with a pyramid set. Adjust set times as necessary.

Sample Day 4
0:20:00
Stretching

10 mins before ride, 10 mins post ride

Sample Day 4
1:30:00
30mi
Thursday Night Weekly Group Ride/Tempo

Attend the a regular local group ride if possible. Make your goal to keep your average power as low as possible with a few caveats. The first is that you have to spend the entire ride in the front 10% of the field. You should also contribute to the pace making by taking pulls at the front during the ride. If you do not have a local group ride, then this is a tempo ride with HR at 76-90% of threshold.