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12 week Oly Beginner (HR based)


Lindsay Zemba Leigh

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12 Weeks

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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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:49 hrs 1:05 hrs
2:28 hrs 1:30 hrs
0:34 hrs 0:40 hrs
0:12 hrs 0:15 hrs
0:04 hrs 0:05 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:49 hrs 1:05 hrs
2:28 hrs 1:30 hrs
0:34 hrs 0:40 hrs
0:12 hrs 0:15 hrs
0:04 hrs 0:05 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported 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, Certified Yoga Instructor, and NESTA Nutrition Coach. I have experience coaching athletes of all levels – from beginner to expert, and distances – from sprint triathlons to Ironman, and from 5k to Ultramarathons.