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Olympic Distance Intermediate 5-9h 36 Weeks Startlevel 1000m-60min-50min

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Sports and Training - German-American Coaching Team

All plans by this Coach


36 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description


The plan is created for intermediate athletes who want to participate in an Olympic Distance Triathlon with a time budget of 5-9 hours. The plan ensures an optimal preparation during the 36 weeks duration.

Specific training sessions are designed to use the time budget effectively without overloading the body.
In order to train successfully with the plan, you should be able to swim 1000 meters, bike 60 minutes and run 50 minutes. The plan leads you to the finish an Olympic Distance Triathlon successively and strong.

In the initial training phase, start off with moderate intensity and duration and increase as you move along.

Long bike training session are planned for Saturday, long runs on Sunday.
The two "easier" days ensure the processing of the training stimulation. No intense training or only strength/stabilization exercises or stretching is planned on these days.

This training plan includes tests to determine your ideal training zones and ways to monitor them. The results should guarantee that the individual is using the correct zones and accurate training load.

A classic 3:1 training cycle is planned; 3 build-up weeks are followed by a fourth recovery week. This plan progresses through preparation, base, build and peak period prior to tapering for your race.

The load control is monitored different ways, running and biking by heart rate and when swimming by feeling.


Why is our plan the right one?

You get:
- each training session for swimming, cycling and running contains detailed training guidelines.
- the structured workouts for cycling and running can be exported to a compatible devices and guide you through your training
- access to our FAQ’s, detailed instructions and documentation on how to train with this training plan successfully
- instructions for adjusting to a different race or training day
- full email support from our coaching team

The plan has been tested and proven many times, it can even be used as often as you like.

Our guarantee:

Money back or exchange the plan for an alternative plan within the first 14 days of purchase


The training plan has brought me to the finish of the Olympic distance. My tight training time budget was used optimally. Thanks for the support!
- Martin Bacher
  - Olympic Distance Triathlon

Read more testimonials at hour website.

About the author:

Our passion is endurance sports, for almost 20 years. I have been coaching a wide variety of athletes, whether triathlon beginners or long distance athletes, everyone is 100% coached to achieve their goal.
The experience as a coach, former professional triathlete and graduate sports scientist is incorporated into the training and will benefit you as an athlete.
In a team with Pete Ventura we support athletes in  Europe, US and America.

More information:
Questions and e-mail:

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:23:00 01:50:00
Strength x2
00:25:00 00:15:00
Bike x2
02:38:00 02:05:00
Swim x2
01:10:00 00:50:00
Workouts Per Week Weekly Average Longest Workout
02:23:00 01:50:00
00:25:00 00:15:00
02:38:00 02:05:00
01:10:00 00:50:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Takao Mühmel

Training mit System

German Engineering meets American platform.

As a German based Triathlon Coach and former professional Triathlete. I've been working since 2001 as an endurance sport coach in Germany, USA, France and Spain.
I'm dedicated to precision, functionality and effective training methods.

Enhance your performance - The results will speak for themselves.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • 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.

Still have questions about this plan?
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