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12 week Olympic Tri Intermediate (HR based)

Author

Lindsay Zemba Leigh

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Length

12 Weeks

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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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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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:08 hrs 1:05 hrs
Bike x3
2:46 hrs 2:00 hrs
Swim x2
0:16 hrs 0:45 hrs
Strength x2
0:24 hrs 0:25 hrs
Other x1
0:04 hrs 0:05 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:08 hrs 1:05 hrs
Bike
2:46 hrs 2:00 hrs
Swim
0:16 hrs 0:45 hrs
Strength
0:24 hrs 0:25 hrs
Other
0:04 hrs 0:05 hrs
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, 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.

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