Olympic Distance Triathlon 52 Weeks Intermediate

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Olympic Distance Triathlon 52 Weeks Intermediate


Hunter Allen & Peaks Group

All plans by this Coach


52 Weeks

Typical Week

3 Swim, 3 Run, 3 Bike, 1 Day Off

Longest Workout

1:15 hrs swim
2:30 hrs bike
2:00 hrs run

Plan Specs

triathlon olympic intermediate power based hr based tss based

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Welcome to your intermediate level year long triathlon training plan! This year will be a lot of hard work, but in the end it'll all be worth it!

In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:48
Training Load By Week
Average Weekly Training Hours: 09:48
Average Weekly Breakdown

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

Sample Day 1

100 sets, hold pace

WU: 100 pull for form, 100 swim easy, 100 kick.


3 x 100 very fast (20”).

50 kick easy.

3 x 100 hold 1st set pace (30”).

CD: 50 kick easy, 200 pull for form.


Sample Day 1

Heart rate in zone 1-3. Rolling course.

Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

Sample Day 2

1000 TT

WU: Start slow and gradually build pace/effort.

100 swim, 100 kick.

MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.”

CD: At and easy pace/effort swim 200.


Sample Day 2

Tempo- with some bursts

WU: 15 minutes steady and smooth, getting the legs going

MS: Then do 60 minutes at Tempo pace, NOT race pace, but a notch below uncomfortable, but do-able.

Tempo Pace is 76-90% of FTP.

Within this 60 minutes, do 20 bursts to FTP and hold there for 20 seconds, then recover to previous pace.

CD: Cool-down for at least 10 minutes.

Another great workout today. Riding at your tempo pace is so great for you, it will really make you faster and faster!

Sample Day 3

20 minutes zone 3 heart rate, 10 minutes zone 4-5a.

BT: Step-ups. Warm up building to zone 3 heart rate. Hold for 20 minutes. Then step-up to zone 4-5a heart rate for 10 minutes. Relaxed form. Cool down.

Sample Day 4

75s descending


50 pull, 50 kick, 50 swim done twice.

MS: Recoveries are indicated in parentheses as seconds.

4 x 75 descending times (30”).

50 kick easy.

4 x 75 descending times (30”).

50 kick easy.

4 x 75 descending times (30”).

50 kick easy.

1 x 75 fastest of workout (easy 25 swim).

CD: 100 easy swim.


Sample Day 4

Pick-ups, 20 sec

After warm-up and running with heart rate mostly in zones 1-2 include a few 20-second pick-ups to faster than your 10k race pace. Long, easy recoveries. Relax! Pick-up cadence: count your right foot strikes for the 20 seconds. Strive for 30 or more.

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