Olympic Distance Triathlon Plan (ADV) - By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 08:58
Training Load By Week
Average Weekly Training Hours 08:58
Training Load By Week

This plan is developed for the athlete who has completed an Olympic distance or greater distance triathlon and is looking for a program designed to make him/her competitive in his/her age group at an Olympic distance triathlon. This is 12 weeks in duration and consists of 3-4 workouts per week in each sport with 2-3 additional weight training sessions. The total volume is between 11-16 hours a week. The athlete should be able to swim 1500 yards in one session, bike for 1 hour in one session and run for 45 minutes in one session.

Sample Day 1
0:45:00
1463m
3x300 T-Pace Test

WU: 3x100 on 20" rest, rest 1' then 4x50 fast on 20". Rest 1' then test: MS: 3x300 max effort on 30" rest. Record total time for each 300 and determine the average. Then determine your average pace per 100, that is your "Threshold" pace or T-Pace CD: 200 easy choice

Sample Day 1
0:35:00

WU: 10'' easy on Elliptical or treadmill
MS: All exercises are to be done consecutively, without rest between exercises. If you have to break them into sets, make it as few sets as possible. Each workout is 15 repetitions (for each side if applicable).
1. Pull ups or Chin ups
2. V-up Crunches
3. Flutter Kicks
4. Squats
5. Floor Wipers
6. Russian Twists
7. Walking Lunges
8. 3-Way Crunches
9. Side Crunches
10. Push ups

Sample Day 2
0:50:00
Run HR Test

WU: 5' walking then 5-10' easy jog MS: 30' all out effort. Make sure you record your average HR for the last 20' of the 30' run, that will be your new Lactate Threshold Heart Rate (LTHR) for running. CD: 5-10' walking with light stretching.

Sample Day 3
0:59:00
Custom

WU: 15' easy in Z1-2, then 5x1' at >100 RPMs alternating with 1' at 60-80 RPMs easy, then 5' easy spin.

MS: 7x1' at Z5 (VO2 Max) with 1' easy spin recovery

CD: 15' in Z2

Sample Day 3
0:35:00

WU: 10'' easy on Elliptical or treadmill
MS: All exercises are to be done consecutively, without rest between exercises. If you have to break them into sets, make it as few sets as possible. Each workout is 15 repetitions (for each side if applicable).
1. Pull ups or Chin ups
2. Dumb Bell Squats
3. V-up Crunches
4. Walking Lunges
5. Push ups
6. Floor Wipers
7. Split Jump Lunges
8. Dumb Bell Clean and Press
9. Walking Lunges
10. Dips

Sample Day 4
2286m

WU: 5x100 as 25 easy, 25 drill, 25 drill, 25 sprint
MS: 10x100 at T-Pace on 15" rest, 5x100 pull with paddles on 30" rest, 8x50 fast on 10" rest, 200 kick with flippers (as 4 x 25 easy 25 hard)
CD: 100 easy choice

Sample Day 4
6mi

WU: 2 miles at E

MS: 2 miles at LR

CD: 2 miles at E