Intermediate Olympic Distance 12 Week Training Plan

Author

Stacey Van der Meulen

All plans by this Coach

Length

12 Weeks

Typical Week

3 Swim, 3 Bike, 3 Run, 1 Brick

Longest Workout

0:10 hrs swim
2:30 hrs bike
1:20 hrs run

Plan Specs

triathlon olympic intermediate

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Summary

Olympic Distance Training Plan for an intermediate athlete. Suits an athlete who already has a reasonable level of base fitness (swim at least 30 min, ride at least 60 min, run at least 30 min) and who has previously completed a Sprint and/or Olympic Distance race and is looking for a more structured training plan to boost their performance.

The author of the plan is a TA Accredited Development Coach.

The plan doesn't have rest days built into it. These are best taken when it best suits the athlete based on fatigue levels and individual needs, strengths and weaknesses. We suggest a rest day at least every 10 days.

All sessions are done using perceived effort. There are essentially 4 training zones used in the sessions:
1. Steady effort - this is a pace you can sustain over a long period of time. It is your cruise pace and is an effort level that would enable you to hold a conversation.
2. Solid effort- this is a stronger effort, but is sustainable over a long period. It is that comfortably, uncomfortable pace. It takes effort to get there, but with focus can be comfortably maintained. Akin to an effort you can sustain running a half marathon. You are not gasping for air in this effort.
3. Strong effort - this is a strong effort. Akin to an effort you could sustain running a 10km running race. You might be able to speak a few words, but shouldn't be able to hold a conversation.
4. Max or Best effort - this is your best sustainable effort over the given interval. For running we suggest holding back and only going to about 90% effort to protect from injury.

In addition, you will find easy -for warm up, warm down and for recovery intervals or sessions. This is meant to be done very easy.

Abbreviations for plan
(*) - A number in brackets at end of an interval is your rest break
WU - Warm up
MS - Main set
WD - Warm Down
PB - Pool Buoy
PPB - Pool Buoy and Paddles
Build -means that you build your intensity over the length of the interval
HVO -means high velocity overload - max effort for 15-20 m then the rest all easy
PS -Positive split
NS -Negative Split
ROTB - means run off the bike

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:02
Training Load By Week
Average Weekly Training Hours: 07:02
Average Weekly Breakdown

Stacey Van der Meulen

Synergy Triathlon Coaching

We provide training programs and online coaching for athletes of all abilities and across all race distances.

Whether you are a first-timer about to take on your first Sprint Distance triathlon or a seasoned age-grouper with goals to achieve a new PB or event to qualify for a World Championship event, we can provide a structured training program and online coaching to help you achieve your goals.

Please note: all our training programs are based on perceived effort.

Back to Plan Details

Sample Day 1

2600m
4 x 100, 300, 200s mixed effort

WU:
200 swim easy (20)
200 as 50 swim, 50 kick x 2
100 Build (10)
2 x 50 HVO (10)
MS:
4 x 100m solid aerobic (10)
300m best effort (30)
200m easy (20)
Repeat x 2
WD: 200 swim easy

Sample Day 2

1:00:00
6, 4, 2 min intervals

WU: 10 min easy
MS:
6 min solid, 90 sec standing rest (SR) x 2
4 min strong, 60 sec SR x 3
2 min best effort, 30 sec SR x 4
WD: 10 min easy

Sample Day 2

0:45:00
Optional easy spin PM

Easy spin PM
All easy to aid recovery from this morning's run

Sample Day 3

1:00:00
3.5 min mixed cadence efforts

WU: 5 min easy, 5 min build through gears and bringing in some intensity:

MS:
2 x 3.5 min best effort 75rpm /1.5 min easy
2 x 3.5 min best effort 60rpm /1.5 min easy
2 x 3.5 min best effort 55rpm /1.5 min easy
2 x 3.5 min best effort 50rpm /1.5 min easy

WD: 10 min easy

Sample Day 4

2500m
Fast 50s 2.5km

WU:
10 x 50m (1 easy/1 HVO) (5-10 secs rest)

Mainset (all with 15-20 sec rest between)
12 x 50m - 3 fast/1 easy (pb and band optional)
12 x 50m - 3 fast/1 easy (swim)
12 x 50m - 3 fast/1 easy (p/pb optional)
WD
4 x 50m easy kick

Sample Day 5

1:00:00
5 x 1 & 5, 4 x 1 & 4, 2 x 1 & 2

WU: 10 min easy
Mainset:
5 x 1 min at 60 RPM(BE)/ 1min easy
5 mins solid effort 75 RPM
5 min easy
4 x 1 min at 50 RPM(BE)/ 1min easy
4 mins at strong effort 75 RPM
4 min easy
2 x 1 min at 40 RPM(BE)/ 1min easy
2 mins best effort 75 RPM
2 mins easy
Warmdown: 10 mins easy

Sample Day 6

2600m
3 x 300s

WU:
200 easy (15)
2 x 100 build (15)
4 x 50 HVO (10)
MS:
3 x 300 Descend 1-3 (steady, solid, fast - try to go 10 seconds quicker each 300 with the 3rd being best effort) (30)
200 Easy (30)
Repeat x 2 (swim, pb, p/pb)

WD:
200 as 50 kick / 50 swim x 2

Intermediate Olympic Distance 12 Week Training Plan

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