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16 Week Novice to Intermediate Olympic Distance Triathlon Plan


Sara Crawford

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16 Weeks

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Plan Description

Typical week = 3 swims, 3 bikes, 3 runs, 2 strength

Recovery Day on Friday's for maximum flexibility (if you miss a day of training early in the week, that becomes your recovery day and Friday is becomes a makeup day)

First week = 3900 swim, 3 hrs biking, 2 hrs running, 2 hrs strength
Peak week = 6950 swim, 5 hrs biking, 3 hrs running, 2 hrs strength

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
2:24 hrs 1:15 hrs
Bike x3
3:33 hrs 2:15 hrs
Swim x3
4,621m 2,286m
Day Off x2
—— ——
Strength x2
1:16 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
2:24 hrs 1:15 hrs
3:33 hrs 2:15 hrs
4,621m 2,286m
Day Off
—— ——
1:16 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

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