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Intermediate Olympic Distance Plan (40+ AG)


Shannon Barras

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14 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

This plan is for the athlete who is currently comfortable with running 3 miles, swimming 2000 yards and biking 20 miles. It is also planned for the masters athlete, as it has rest scheduled accordingly, however, it could be used for anyone. I am available by email for any questions about the plan.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:14 hrs 2:00 hrs
0:09 hrs 1:00 hrs
0:08 hrs 1:20 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
0:14 hrs 2:00 hrs
0:09 hrs 1:00 hrs
0:08 hrs 1:20 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Shannon Barras


I am a Level 1 USAT triathlon coach and have been competing in triathlon for 17 years, racing triathlons from sprints to the 1/2 ironman, and even competed successfully at the World Championship level. I have coached a variety of athletes including beginners who couldn't swim 25 yards and others with no bike experience. I promise, I will get you successfully to the starting line and help you complete your first triathlon, and for the more experienced athlete, I'll help you get faster and fitter.