Olympic Triathlon Race Specific Phase 8 week plan including 2 race weekends
Author
Matt Molloy
Length
8 Weeks
Typical Week
2 Swim, 2 Strength, 2 Bike, 3 Run, 1 Day Off
Longest Workout
1:00 hrs swim
3:30 hrs bike
1:30 hrs run
Plan Specs
triathlon olympic intermediate hr based pace based
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Summary
Olympic Triathlon training plan for intermediate athletes for use during race season including two target races seperated by 4 weeks. Bike and run workouts are based on Heart rate and RPE. Swim workouts are based on CSS pace. This plan is designed for someone who has trained consistantly during the previous winter minimum three times per week and has some knowledge of training and racing already.
Stats
Sample Day 1
Sample Day 1
Flexibility and Mobility session designed to maintain range of motion through all major joints
Sample Day 2
Threshold Intervals to develop power for indoor turbo or outdoor cycling. Effort should be 7or 8 out of 10 on these.
Sample Day 2
Brick run straight after bike.
Sample Day 3
Sample Day 3
Flexibility and Mobility session designed to maintain range of motion through all major joints
Sample Day 4
600 warm up, 10 x 100 at css pace with 10 seconds rest inbetween.
CSS pace is set using a 400m and 200m time trial
Finish with 500m at endurance pace