Standard / Olympic distance


Neil Cooper


8 Weeks

Typical Week

1 Day Off, 3 Swim, 3 Bike, 2 Run

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic intermediate hr based

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.


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


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.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:26
Training Load By Week
Average Weekly Training Hours: 06:26
Average Weekly Breakdown

Back to Plan Details

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.

Standard / Olympic distance

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