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Olympic Distance Training Plan for A Personal Best


Lukas Siska


13 Weeks

Plan Specs

triathlon olympic intermediate advanced masters weightloss time goal multi day power based pace based tss based strength

Refund Policy

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.

Plan Description

This plan is for intermediate to advanced Age-Groupers who are looking to beat their personal bests in Olympic distance triathlon. It is not a plan for someone who is looking to simply finish. The plan is a modified version of a training plan that is currently being used by many world class triathletes on the ITU Circuit. Though the plan includes a base phase in the build up it would be a good idea to have at least 3 weeks of base training before starting this plan. I will be checking in on you from time to through the course of this plan. Wish you all the best! tear it up!

Testimonials: " Lukas's System of training is a no BS approach. His methods work! With his guidance I achieved my dream of qualifying for the World Championships , I highly recommend him!" - Colin Gregory Age 48

" Lukas's has raced and trained with some of the best in the world, including the likes of the Brownlee brothers, Richard Varga, Barb Lindquist and many more. His experience shines through with his coaching style. Everything that your going through in the sport he has been there and can relate". - Jane Counsell Age 46

" Ive known Lukas for years and he is the best coach a person could as for I really enjoy training under him!" - Chris Gaskell Age 35

" I decided to train under Lukas because I heard he knows how to get the best out of you no matter what age. The training was challenging , but never overwhelming and at age 62 he helped me achieve my first Long Distance Triathlon. I felt so fit during the race that I was able to enjoy every minute of it! " - Dave Atherton Age 62


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:25 hrs 1:39 hrs
6:06 hrs 3:00 hrs
3:14 hrs 1:25 hrs
0:58 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
3:25 hrs 1:39 hrs
6:06 hrs 3:00 hrs
3:14 hrs 1:25 hrs
0:58 hrs 0:40 hrs

Training Load By Week

Sample Day 1

10km Cruise

Keep it chill , need to think of this day as active reovery..if really tired this is the day to take off completely

Sample Day 1

Tri/ Run Specific Strength

3 rounds of the following circuit
-Lat pull downs x 12
-Shoulder press x 12
- cable pec flys x 12
- leg press x 12
- RDLS with dumbless for glutes x 10
- Leg curls x 12

Core + Myrtle Hip Drills :

3x 1min plank with 30 full torso dips from side to side in plank position at the top of each minute

Sample Day 2

Key Swim MS 4x (3x100 descend)

W/u 4x (150 sw/ 50k) 100 k w/ board, 100 pull

PS 16x 25 blowout style (halfway fast/halfway easy) on : 10 rest

MS 4x ( 3x 100 on :30 rest going ez, med, hard) Times ??

C/d 200 easy choice

Sample Day 2

Ramp up 2

w/u 10min @ 60% effort
-Set 6 x(30sec @ 90%/1min @60%)
-Set 1:30 @ 60%, 70%, 80%, 90%
- 10min cruise
-Set 6 x(30sec @ 90%/1min @60%
-Set 1:30 @ 90%,80%, 70%, 60%
c/d 10min cruise

Sample Day 3

2hrs base Volume

Purely for base building,no pressure of pace, try to keep the effort level between 5-7 out of 10..this ride will help lay a foundation for speed ahead

Sample Day 3

10km Cruise

Just like Monday nice and comfortable, again we are just laying a foundation to build off of

Sample Day 4

Volume swim MS 2x (3x200 pull, 3x100 sw)

W/u 4x (150sw 50 stroke) 100 kick 100 pull

PS 8x 50 on : 15 rest odds 25 right/ 25 left and evens 25 scull/ 25 swim

MS 2x (3x 200 pull w/pdls cruise on : 40 rest, 3x100 cruise normal swim on : 20 rest)

c/d 200 choice

$150.00 - Buy Now