Olympic Distance Triathlon Plan (ADV-BM) - By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 08:52
Training Load By Week
Average Weekly Training Hours 08:52
Training Load By Week

This plan is developed for the athlete who has completed an Olympic distance or greater distance triathlon and is looking for a program designed to make him/her competitive in his/her age group at an Olympic distance triathlon. This is 12 weeks in duration and consists of 3-4 workouts per week in each sport with 2-3 additional weight training sessions. The total volume is between 11-16 hours a week. The athlete should be able to swim 1500 yards in one session, bike for 1 hour in one session and run for 45 minutes in one session.

Sample Day 1
1463m
Custom

WU: 500 easy loosen
MS: 5x100 pull on 20" rest, 10x50 fast on 10" rest
CD: 100 easy choice

Sample Day 1
1:00:00
Custom

Ride for 1h in Z2-3

Sample Day 1
1:00:00
5k Run TT

WU: 5' walking, DWU then 5' at easy jog MS: 5k (3.1 mi) all out run time trial. Record total time, max and ave HR for the 5k. Email that over ASAP for new pacing zones. CD: 5-10' walking then stretch

Sample Day 2
0:40:00
Custom

WU: 5' walking then DWU
MS: 2x15' at LR w/ 30" walking recovery
CD: 5' walking then stretch

Sample Day 2
0:59:00
Custom

WU: 15' easy in Z1-2, then 5x1' at >100 RPMs alternating with 1' at 60-80 RPMs easy, then 5' easy spin.

MS: 7x1' at Z5 (VO2 Max) with 1' easy spin recovery

CD: 15' in Z2

Sample Day 3
2286m
Custom

WU: 5x100 as 25 easy, 25 drill, 25 drill, 25 sprint
MS: 10x100 at T-Pace on 15" rest, 5x100 pull with paddles on 30" rest, 8x50 fast on 10" rest, 200 kick with flippers (as 4 x 25 easy 25 hard)
CD: 100 easy choice

Sample Day 3
0:49:59
Custom

WU: 5' walking then DWU
MS: 3x15' at LR w/ 1' walking rec
CD: 5' walking then stretch