Browse More Plans

Standard / Olympic distance


Neil Cooper

No Ratings


8 Weeks

Plan Specs

triathlon olympic intermediate hr based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Plan Description

This plan is perfect for someone moving up from sprint distance triathlons or someone who has done a few standard distance races and wants to improve their performance.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:02 hrs 1:00 hrs
2:56 hrs 2:00 hrs
0:59 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:02 hrs 1:00 hrs
2:56 hrs 2:00 hrs
0:59 hrs 1:30 hrs
—— ——

Training Load By Week

Sample Day 1

Aerobic ints

WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10” sec recovery) moderate.
Rest 2 minutes.
Kick 100 steady.
6 x 50 relaxed speed (15 sec recovery).
CD: 200-300 easy swim.
Total: 2250-2350

Sample Day 2

Moderate effort, seated

Ride on rolling course. Big chain ring. Most of ride time in heart rate zones 2-3. Seated on most hills.

Sample Day 3

Continuous swim

WU: 5-minute swim with your choice of kicks and swims.
Drills: Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back.
3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis).
MS: Using the “feel” for the water you just developed:
2 x 500 swim (1’) at moderate/aerobic effort.
Kick 400 moderate effort.
CD: 5 minutes of kicks and swims.
Total: 2000+

Sample Day 4

Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 5

Continuous swim

WU: 15 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 55 minutes

Sample Day 5

Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 6


Nice easy bike ride. No great effort, just get used to being on your bike.

$30.00 - Buy Now