Triathlon: Olympic level 1 ( Run Pace and Bike HR, 6 to 9 Hours per Week)

Author

Tricoachec (Team IronNavy)

All plans by this Coach

Length

16 Weeks

Typical Week

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

Longest Workout

1829 m swim
2:30 hrs bike
1:45 hrs run

Plan Specs

triathlon olympic intermediate hr based pace 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.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:49
Training Load By Week
Average Weekly Training Hours: 05:49
Average Weekly Breakdown

Bolivar Gonzalez

Tricoachec

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.

Back to Plan Details

Sample Day 1

0:30:00
32.56894563229303TSS
RF3

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 2

1:00:00
56.65166666666667TSS
CF9

5 minutes in Z1, 50 minutes Z2, 5 minutes Z1

Sample Day 3

1:00:00
58.31333333333333TSS
CCI1

5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1

Sample Day 4

1372m
ST1

250 yd Z1, 500 yd Z3, 500 yd Z2, 250 yd Z1

Sample Day 4

0:35:00
29.48357306402873TSS
RRe4

35 minutes Z1

Sample Day 5

1:00:00
49.959999999999994TSS
CFo22

10 minutes Z1, 10 minutes Z2, 8 x (30 seconds Z5 uphill or simulated/60 seconds Z1) 28 minutes Z1

Sample Day 6

0:45:00
51.344629287418144TSS
RF6

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

Triathlon: Olympic level 1 ( Run Pace and Bike HR, 6 to 9 Hours per Week)

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