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12 week Oly Beginner (HR based)

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12 week Oly Beginner (HR based)


Lindsay Zemba Leigh

All plans by this Coach


12 Weeks

Plan Description

The Beginner Olympic Distance plan is geared towards those doing their first olympic distance triathlon. It includes 2-3 swim workouts each week, 3 run workouts each week, 2-3 bike sessions each week, brick sessions, strength sessions, rest days, and field tests to set up your run, bike and swim heart rate and pace zones. Before starting this plan, you should be running 2-3 times per week, 30-45 min each session, be able to swim 600-800 yards at a time, and be biking at least twice per week, 30-45 min each session.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
02:29:00 01:30:00
Run x3
01:50:00 01:05:00
Swim x2
00:35:00 00:40:00
Strength x2
00:12:00 00:15:00
Day Off x1
—— ——
Other x1
00:05:00 00:05:00
Workouts Per Week Weekly Average Longest Workout
02:29:00 01:30:00
01:50:00 01:05:00
00:35:00 00:40:00
00:12:00 00:15:00
Day Off
—— ——
00:05:00 00:05:00

Training Load By Week

This plan works best with the following fitness devices:

Lindsay Leigh

No Limits Endurance Coaching

I have had a passion for fitness and endurance sports all my life and use this passion and knowledge to motivate athletes to be their best. I have a M.S. in Biology, I am a certified Strength and Conditioning Specialist through NSCA, USAT Level II Endurance Coach, USA Swim Coach, Certified Yoga Instructor, and NESTA Nutrition Coach. I have experience coaching athletes of all levels – from beginner to pro, and distances – from sprint triathlons to Ironman, and from 5k to Ultramarathons.

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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