Speed Block - 12 Weeks to an Olympic Triathlon

Average Weekly Training Hours 04:57
Training Load By Week
Average Weekly Training Hours 04:57
Training Load By Week

Speed Build Block of 12 week olympic triathlon plan

Sample Day 0
1900m
Swim - pull and kick

Sample Day 0
0:45:00
Hill Simulation (trainer)

10-15 minute warmup, nice and easy.
Start the main set in the easiest gear and spend 2-3 minutes in it. Click to the next hardest gear and spend 2-3 minutes there. Repeat for each gear until you're at the hardest. Then go back down.
If at any point you feel death is near, click down 2 gears for 30 seconds, recover, and then try again.
Keep your RPM as consistent as possible; definitely keep it consistent within each gear. This simulates climbing a hill (though you would gear the opposite way if you were climbing a real hill!). Stay seated if you can. Repeat twice, three if you've got it in your legs.

Cool down for at least 10 minutes. Stretch well.

Sample Day 1
0:45:00
Strength Training Class

Sample Day 1
3.5mi
Run - Speed Work - Pyramid

a pyramid of distance. Stay at your regular Z2-ish/RPE 4-6 through the whole thing. Best done at a track, or a place where you know pretty much how long 200m is (1/8 a mile or half a lap of the track).

Sample Day 2
2100m
Swim - weak side breathing

Warm Up:
200m easy

Main Set:
5x50m, 20’ recovery


6x25m, 5’ recovery


4x75m, 20’ recovery (with fins if you’ve got them)


2x100m pull, 30’ recovery (if you don’t have a pull buoy, break up into 25m pull and 75m swim)


4x75m, 20’ recovery (25m kick on back, 25m easy swim, 25m fast swim)


6x50m, 20’ recovery (25m weak side breathing, 25m regular; if you don’t have a ‘weak side’ alternate sides (3 or 5 stroke) for the entire 50m)


Cool down:
100-200m easy, backstroke, breaststroke, dolphin dives, something fun!

Sample Day 2
0:55:00
59TSS
Bike - SLD with steady Z2 and jumps

Sample Day 3
0:45:00
Strength Training Class

Kyla Lupo
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Go Big!

I specialize in brand new triathletes, or those aspiring to be triathletes. You may think you can't, and I KNOW you can. There is a whole team of women waiting for you to step into your greatness and toe up to the start line. Weekly team meetings, one-on-one coaching and customized training plans for whatever race you want to tri. You're already amazing, it's time to show the world.