Intermediate Olympic Triathlon 16week (Pace and Bike HR, 6 to 9 Hours per Week)
Author: Nutrition Team
Length: 16 Weeks
Tags: triathlon, olympic, intermediate, hr based, pace based, tss based
Typical Week: 1 Day Off, 3 Run, 3 Swim, 3 Bike
Longest Workout:
1829 m swim
2:30 hrs bike
1:45 hrs run
Author: Nutrition Team
Length: 16 Weeks
Tags: triathlon, olympic, intermediate, hr based, pace based, tss based
Typical Week: 1 Day Off, 3 Run, 3 Swim, 3 Bike
Longest Workout:
1829 m swim
2:30 hrs bike
1:45 hrs run
Intermediate Olympic Triathlon 16week (Pace and Bike HR, 6 to 9 Hours per Week)
Target Athlete
This plan is designed for any triathlete, beginner or experienced, who needs or prefers a low-volume training plan for the Olympic distance. Before you begin, you should be comfortably able to swim and run for 45 minutes, cycle for 60 minutes, and complete at least four hours of aerobic exercise over seven days. The weekly training volume starts at approximately 6 hours in Week 1 and peaks at approximately 9.5 hours in Week 11.
100% Structured Workouts
This plan leverages the TrainingPeaks.com structured workout feature with pace-based run workouts and heart-rate based bike workouts. All swim workouts are pace-based. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout
5 minutes in Z1, 20 minutes Z2, 5 minutes Z1
5 minutes in Z1, 50 minutes Z2, 5 minutes Z1
5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1
250 yd Z1, 500 yd Z3, 500 yd Z2, 250 yd Z1
35 minutes Z1
10 minutes Z1, 10 minutes Z2, 8 x (30 seconds Z5 uphill or simulated/60 seconds Z1) 28 minutes Z1
5 minutes in Z1, 35 minutes Z2, 5 minutes Z1
we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.