Achieve your best ever race-fitness from 7-10 hrs training per week!
"I followed your intermediate Olympic Distance Training plan. I am amazed at how the structured routine helped my performances." Rodrigo Valdes, July 2017
"I raced yesterday in San Diego after following your Intermediate Olympic plan and got 2nd in my age group as well as the 5th fastest bike split out of over 300. I did the same race last year and I was 7 minutes faster this year!" Nick Goldston, June 2018
More Testimonials >
This plan is designed to get you in peak shape for your priority "A" Olympic Distance Race, although you can include other events too. There are 6-8 workouts and a strength session each week as well as a day off. Active recovery weeks, brick workouts and open water swims are included. To be successful with this plan you should have at least 12-mths experience of frequent triathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace.
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 to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (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.
5 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 sessions will be done at lower intensities, and will progress in duration. The goal is to build your endurance ensuring you can easily swim the distance on race day and still have lots of energy left for the ride and run.
1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest),
1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest).
1 x (400 Pull in Z2 + 20 secs rest),
4 x (100 FS in Z3 + 15 sec rests),
2 x (200 Pull in Z2 + 15 sec rests),
2 x (200 FS in Z3 + 15 sec rests).
2 x (50 Back in Z2 + 50 Breast in Z2) + 15 secs rest,
1 x (100 Pull in Z2 + 100 Choice in Z2).
Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength (torque) which will help you get more power out of each pedal stroke. Do them on your race-day bike position if possible.
10 mins in Z2, at your normal cadence.
9 mins in a big gear @ 60 rpm in Z3 + 60 secs easy spin recovery in Z1,
9 mins in a big gear @ 70 rpm in Z3 + 60 secs easy spin recovery in Z1,
9 mins in a big gear @ 80 rpm in Z3.
5 mins in Z2, normal cadence.
These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.
Ride mainly in Z2. At some point (once you're warmed up) do:
3 x (10 min efforts in upper Z3 to low Z4 with 3 min recoveries in Z2).