Tri Olympic Advanced 12 week

Author

Vittorio Risso

All plans by this Coach

Length

12 Weeks

Typical Week

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

Longest Workout

1:15 hrs swim
3:30 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic advanced

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Includes Structured Workouts

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


Learn More about Structured Workouts.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:59
Training Load By Week
Average Weekly Training Hours: 09:59
Average Weekly Breakdown

Vittorio Risso

CoachTrivito

I’ve been a passionate coach, triathlete,swimmer, runner and cyclist for most of my life. Coach can help you train smarter, get faster, enjoy the sport even more and remain injury-free.

Back to Plan Details

Sample Day 1

0:50:00
2100m
Fitness Test: Critical Swim Speed (CSS)

This test helps you to measure fitness and create accurate training zones.

Warm up:
6 x (50FC in Z2 + 20 sec recoveries).
4 x (25FC in Z4 + 25FC in Z2) + 20 sec recovery.

-----------
TEST*:
1 x 400FC maximal effort time trial, record time.
5 mins easy active recovery
1 x 200FC maximal effort time trial, record time.
-----------

Main Set:
4 x (50 BUILD +15 sec recoveries)
1 minute rest,
200 FC in Z4,
1 minute rest,
4 x (50 BUILD +15 sec recoveries).

Warm Down:
200m Choice

*If you use yards, do this test in yards. If you use meters, do this test in meters.

**BUILD = Do each rep faster than the previous one in that set. So start off at an appropriate pace!

Sample Day 1

0:44:00
72.8975270936382TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Sample Day 3

0:40:00
1800m
Recovery Pool Swim

These sessions are done at lower intensities, with the intention of improving your feel for the water without causing excessive fatigue. Follow the distance guidelines below and don't worry about the time for now.

All in Zone 2 with 15 secs rests:

400FC,
300 as (50DRILL/50FC),
400PULL,
400FC Breathe every 3 strokes,
300 alternating (100FC/50BACK)

Sample Day 3

1:30:00
121.2806754981105TSS
Aerobic Endurance Run

A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.

Sample Day 4

0:42:00
53.251442325263596TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 5

1:10:00
3200m
Pool Swim, Endurance

These longer workouts will develop your endurance and technique. They are done at below threshold intensity, with short recoveries. 

Warm Up:
100FC in Zone 2 + 15secs rest.

5x100 with fins if possible (+10secs rests) as:
Rep 1. 25 Side Kick L, 25 Side Kick R, 50FC
Rep 2. FC breathe every 5
Rep 3. 25 Front Scull/25FC
Rep 4. 25 Side Kick L, 25 Side Kick R, 50FC.
Rep 5. FC breathe every 5

Build Set:
8x50FC (+10secs rest) as...
Odds: 25 in Zone 4, 25 in Zone 2.
Evens: FC in Zone 4.

Main Set:
All in low Zone 4.
8x50 +5secs rests,
4x100 +10secs rest,
3x200 +20secs rest,
2x300 +40secs rest.

Warm Down
200 as (FC/PULL/BACK/BREAST). All in Zone 2.

Sample Day 5

0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.

Tri Olympic Advanced 12 week

$50.00 - Buy Now