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Jenny Fletcher's Top 16-week Olympic Distance Triathlon Program (Based on HR)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

(Wingman Coaching)

All plans by this Coach
No Ratings

Length

16 Weeks

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?
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

This results proven 16-week program is perfect for athletes who want to graduate from Sprint Triathlons to an Olympic Distance Triathlon (also called Standard or International Distance) OR for first timers having a go at this distance.

Most of the running workouts are prescribed using Heart Rate zones so you would need a basic Heart Rate Monitor and a GPS enabled sports watch to gauge pace.

The program includes a Test Week in order to set your training zones and e-mail support if you have questions.

You can also use this program for a Sprint Triathlon - you will crush it!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:38 hrs 0:50 hrs
1:48 hrs 1:30 hrs
2:29 hrs 2:10 hrs
—— ——
0:23 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
1:38 hrs 0:50 hrs
1:48 hrs 1:30 hrs
2:29 hrs 2:10 hrs
—— ——
0:23 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Jenny Fletcher

Hi!!! Welcome to my world of living an adventure every day! I want to make sure you reach your goals but also have FUN in the process. Without passion & the "WHY" behind everything you do we tend to drift. I want to help you zero in on your goals & dreams & make them come alive. Together we can take the steps to get you there. I raced professionally 9 yrs & have transitioned in to the coaching world where I thrive on giving you all I know to aid in getting you to that finish line! Lets do this!

Sample Day 1

0:30:00
Threshold Test set

Warm-up: 4x50 building speed each 50 (slow-mod-faster-fastest). Rest 20 sec after each

Then swim 4x 100 (30 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). 
Recover 30 seconds after last one. Then swim a 500 time trial. Remember to press LAP on your watch to record this TT separately. Start easy and finish strong! Your average 100 pace for this is your T-time for future workouts. Then swim easy, 100 cool down.

Sample Day 2

0:45:00
Run Test

This exercise is performed to establish your running training zones. Most accurate results are obtained by using a sports watch recording GPS and heart rate data.

Warm up by jogging easy for 10 minutes.

Then do a quick set of 10 seconds each of:
high knees
butt kicks
fwd lunges
air squats
plank

As soon as you have your breath back, you can start the test.


Test: Run for 30 minutes as if you are doing a race. and press LAP to record the final 20 minutes. We are using the avg HR and the avg run pace of the final 20 minutes to set your running zones.

Cool down by walking for 10 minutes.

Best done on a flat surface or track

Sample Day 4

1:11:00
Bike Threshold Heart Rate Test

10min easy spin
3 x 1 min High Cadence (over 100 ) Sprints with 1 min easy in between
5 min easy spin
5 min ALL OUT EFFORT - don't hold back
15 mins easy spin
20 min TIME TRIAL (DON'T FADE - EVEN HARD EFFORT)
10 min easy cool down

Sample Day 5

0:30:00
Repeat Threshold Test for accuracy

Warm up: 4x50 building speed each 50 (slow-mod-faster-fastest). Rest 20 sec after each

Then swim 4x 100 (30 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). 
Recover 30 seconds after last one. Then swim a 500 time trial. Remember to press LAP on your watch to record this TT separately. Start easy and finish strong! Your average 100 pace for this is your T-time for future workouts. Then swim easy, 100 cool down.

Sample Day 6

0:50:00
48.3TSS
Long run

Warm-up: Easy jog/walk for 10 mins

Activation: 2 sets of 20 counts for the following:
Butt kicks, high knees, crab walk, bear walk, fwd lunges, side lunges, air squats

Main set: Run easy for 30 minutes

Cool Down: Easy jog/walk for 10 mins

Sample Day 7

1:00:00
40TSS
Long Endurance Ride

Warm-up: easy spinning for 10 minutes with high cadence (80-90 RPM)

Main set: 40 mins easy base ride with cadence between 75-90

Cool down: Easy spin with high cadence (80-90 RPM) for 10 minutes

Sample Day 9

0:40:00
38.3TSS
Run

Warm-up: Easy jog/walk for 10 mins

Activation: 2 sets of 20 counts for the following:
Butt kicks, high knees, crab walk, bear walk, fwd lunges, side lunges, air squats

Main set: 20 mins easy run

Cool Down: Easy jog/walk for 10 mins

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