Achieve your best ever race-fitness with 6-8 workouts per week!
"Your Intermediate Oly plan worked brilliantly! I hit my targets and took a full 12 minutes off my previous PB. The plan was flexible enough to fit around my work schedule and varied enough to keep it interesting." James Lee, 2019
"After following your Intermediate Olympic plan I got 2nd in my AG as well as the 5th fastest bike split out of over 300!" Nick Goldston, 2018
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This plan is designed to get you in peak shape for your priority "A" Olympic Distance Triathlon, you can also include other events. Each week has 6-8 workouts, a strength session and a day off. An active recovery week, taper, brick workouts and open water swims are scheduled. Workouts can be exported to your devices and are compatible with Zwift, Garmin and more. To be successful with this plan you should have 1 year experience of tri training. Guidance is provided for Heart Rate, Feel, Power or Pace.
Still not sure? We will happily switch your plan within 14 days of purchase.
This test helps you to measure fitness and create accurate training zones.
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest
1 x (100 FS in Z1 + 15 secs rest),
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 20 secs rest),
1 x (100 FS in Z4 + 60 secs rest),
4 x (50 FS Build Z1 to Z4) + 60 secs rest.
200 Choice in Z2.
For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.
This fitness test helps you update your power and heart rate thresholds for Training Peaks.
15 mins in Z2,
5 mins as (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
10 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy).
These short mid-week workouts are well suited to an indoor bike trainer, but you could also ride outside. They can boost your thresholds, without causing excess fatigue.
5 mins in mid Z2,
4 mins in upper Z2,
60 secs in low Z2.
18 mins in upper Z3 + 2 min recoveries in Z1,
13 mins in upper Z3 + 2 min recoveries in Z1,
9 mins in upper Z3 + 2 min recoveries in Z1.
5 mins in Z2.
Get off your bike and run. Do the first 6 minutes in Z4. Then ease down into Z2 for the remainder.
This session involves some efforts at around your race pace with regular recoveries.
15 mins in Z2.
4 x (10 mins in upper Z3 + 5 min recoveries in Z2).
15 mins in Z1-2.