Olympic Distance Tri | Intermediate level | 12 weeks

Author

Coach Bree Soileau

All plans by this Coach

Length

12 Weeks

Typical Week

3 Swim, 1 Strength, 1 Day Off, 5 Run, 3 Bike, 4 Other

Longest Workout

0:50 hrs swim
2:15 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic intermediate multi day power based hr based pace based tss based strength base period

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Summary

Olympic Intermediate Level:
You're going to improve speed, endurance and confidence during this 12 week Olympic distance triathlon training plan from Coach Bree Soileau!

In addition to 12 weeks of swim, bike and run workouts, there are links to videos and pdfs for drills, heart rate and pace training, assessments, race preparation, nutrition tracking, mental preparation, and more!

This program is designed specifically for the triathlete that is ready to incorporate speed work into their training so they can improve their athletic performance and achieve challenging race day goals. This plan focuses on quality endurance, strength and speed training.

Before you start this program, it is recommended that your current training regimen consists of 5 training hours per week. If your current weekly training totals are not at 5 hours, it is recommended you complete 3 to 4 weeks of consistent triathlon training in order to be properly prepared to begin this program.

The first 4 weeks conservatively build in duration and intensity so you can improve your base and work on skills. The next 6 weeks conservatively increase in duration and intensity, to also include Race Preparation workouts. The Race Preparation workouts provide you the opportunity to practice race day pacing, nutrition and mental strategies. The final 2 weeks are a gradual taper to ensure you are recovered, rested and ready to finish healthy, strong and fast!

Testimonials from athletes following the Olympic triathlon plan:

“The program and Coach Bree are amazing! Thanks for preparing me! This race was awesome

“This has been the best training. Thanks Coach Bree for your coaching!”

If you're ready to make your Olympic pace goals become a reality, it's time to get started! In just 12 weeks you'll be crossing the finish of your Olympic triathlon race with a new PR! Let's do this!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:04
Training Load By Week
Average Weekly Training Hours: 08:04
Average Weekly Breakdown

Coach Bree Soileau

Alamo 180

Coach Bree, owner and head triathlon coach at Alamo 180, helps beginner to advanced level triathletes achieve their race day goals through quality triathlon training plans.

Since 2011, Bree has coached nearly a thousand triathlon race day finishes ranging from Sprint and Olympic all the way to the Half and Full Ironman. Whether your goal is to finish or get faster, there is a quality training plan perfect for you!

Back to Plan Details

Sample Day 1

1:00:00
Bike

Zone 2.

During the ride, at your discretion, include the following high cadence drills to improve cycling efficiency.

Get into an easy gear and increase your cadence to a level that is slightly uncomfortable, maintaining it for 30 seconds, followed by a 60 seconds recovery at your normal cadence. Repeat for 6 to 10 x through.

Sample Day 1

0:15:00
Run

Within 10 minutes of finishing the bike, begin the run.
Zone 2 run.

Sample Day 2

0:50:00
1829m
Swim

Warm Up:
100 free, 100 kick choice, 100 drill choice, 4 x 25 Build (building in speed easy to fast w/in each 25) RI: 15

Main Set:
15 x 100 free as follows:
10 at Zone 2 RI: 20,
5 at Zone 3 RI: 30.

Cool Down:
100 easy choice

Sample Day 3

0:15:00
Run

Within 10 minutes of finishing the bike, begin the run.
Zone 2 run.

Sample Day 3

1:00:00
Bike

Warm Up:
20 minutes in an easy gear. 4 x (60 seconds at Zone 3 w/ 30 seconds recovery at Zone 1).

Main Set: Cruise Intervals
5 x:
5 minutes at Zone 3 w/ 1 minute 15 seconds recovery at Zone 1

Cool Down:
10 minutes easy pedaling

Sample Day 4

0:50:00
Run

Zone 2 run.
At the completion of the run, do 2 to 4 x 100m accelerations building up to Zone 4, with 30 seconds Zone 1 between each acceleration.
Walk recovery + stretch.

Sample Day 6

1:15:00
Bike

Begin the ride at Zone 2.

During the ride, at your discretion, include the following tempo intervals:

2 x 10 minute tempo intervals, Zone 3. Recovery between each interval is Zone 1 for 2.5 minutes.

Finish the ride at Zone 2.

Olympic Distance Tri | Intermediate level | 12 weeks

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