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12 week Olympic Tri Intermediate (HR based)

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12 week Olympic Tri Intermediate (HR based)


Lindsay Zemba Leigh

All plans by this Coach


12 Weeks

Plan Description

The Intermediate Olympic Distance plan is geared towards those who've done olympic distance triathlons and are ready to PR at the distance. It includes 2-3 swim workouts each week, 3-4 run workouts each week, 2-3 bike sessions each week, brick sessions, functional 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 at least 3 times per week, 45-60 min each session, be able to swim 1500 yards at a time, and be biking at least twice per week, 60 min each session.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:09:00 01:05:00
Bike x3
02:47:00 02:00:00
Swim x2
00:16:00 00:45:00
Strength x2
00:25:00 00:25:00
Other x1
00:05:00 00:05:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:09:00 01:05:00
02:47:00 02:00:00
00:16:00 00:45:00
00:25:00 00:25:00
00:05:00 00:05:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • 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, 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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  • Plan for your event in the TrainingPeaks calendar.
  • 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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