12 weeks to your Olympic or 1/4 triatlon

Average Weekly Training Hours 05:55
Training Load By Week
Average Weekly Training Hours 05:55
Training Load By Week

This trainingplan wil help you train for your Olympic of 1/4 Triatlon. It has 4-6 workouts per week. Some are heart-rate based, some pace. If you want to have it Power-based for the bike, please contact me.

Sample Day 1
0:40:00
26.7TSS
Easy Run - 40

Set 1: 40min Z1
Do 5-10 min of light
mobility work before
commencing your run.
Aim to hold a
consistent HR and pace
so don’t go out too
hard. You should finish
feeling good. 5min
stretching to finish.

Sample Day 2
1:00:00
Steady Swim - 1.8

Steady swim 1.8:
Set 1: 300m Z1 swim
with a little bit of
backstroke.
Set 2: 2x50m kick Z1 +
10sec.
Set 3: 6x200m swim or
pull Z2 + 20sec.
Set 4: 200m Z1 swim.
Don’t worry about
speed, work on
technique and count
your strokes on every
3rd 50m of your 200’s.
Write them down to
compare to future
sessions.

Sample Day 3
1:10:00
45.8TSS
Easy Bike - 70 min

Set 1: 5min Z1 @ 90
RPM
Set 2: 5min Z1 @ 80
RPM.
Set 3: 55min Z1
Spinning at 90-95 RPM.
Set 4: 5min Very Easy
Can do this on road or
turbo. Focus on smooth
pedalling

Sample Day 5
1:10:00
45.8TSS
Easy Bike - 70 min

Set 1: 5min Z1 @ 90
RPM
Set 2: 5min Z1 @ 80
RPM.
Set 3: 55min Z1
Spinning at 90-95 RPM.
Set 4: 5min Very Easy
Can do this on road or
turbo. Focus on smooth
pedalling

Sample Day 5
0:30:00
20TSS
BT: Run off the Bike

Set 1: 30min Z1. Keep
RPM up when running
off bike. Aim for
around 93-95 RPM.
Remember to Hydrate
during the session.

Sample Day 6
0:45:00
1200m
BT: Swim - Tech

Set 1: 300m Z1 swim
mix of free and back.
Set 2: 5x(25m kick,
50m drill, 75m swim)
All Z1+20sec.
Set 3: 150m Pull or
Swim Z1.
Try doing ‘catch up’ as
your drill and alternate
your kicking with and
without a board

Sample Day 7
1:10:00
46.7TSS
Easy Bike

Lekker Z1/Z2 rit

Jouke Janze
|
Total Athlete Coaching

Total Athlete Coaching biedt coaching aan sporters, van beginner tot gevorderd. Dus ben jij ambitieus in het bereiken van je persoonlijke doelen en wil je dit combineren met je drukke leven? Wij bieden je een community, trainingschema op maat, persoonlijke begeleiding en de mogelijkheid om aan te sluiten bij een wekelijkse Swim Squad.