Olympic Triathlon Race Specific Phase 8 week plan including 2 race weekends

Average Weekly Training Hours 07:36
Training Load By Week
Average Weekly Training Hours 07:36
Training Load By Week

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.

Sample Day 1
0:45:00
1500m
Technique Development Drills

Sample Day 1
0:30:00
Flexibility and Mobility

Flexibility and Mobility session designed to maintain range of motion through all major joints

Sample Day 2
1:05:00
Sub Threshold Power Development Intervals 3 x 10

Threshold Intervals to develop power for indoor turbo or outdoor cycling. Effort should be 7or 8 out of 10 on these.

Sample Day 2
0:15:00
Brick Run

Brick run straight after bike.

Sample Day 3
1:00:00
5.47mi
Aerobic Endurance with Threshold intervals

Sample Day 3
0:30:00
Flexibility and Mobility

Flexibility and Mobility session designed to maintain range of motion through all major joints

Sample Day 4
1:00:00
2500m
10 x 100 at CSS Pace plus 500m endurance

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