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6 weeks ELITE Olympic Distance Base Training Program


Tony Dodds

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7 Weeks

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Plan Description

Want to train like a Pro for 6 weeks???

This plan is a base program that should only be used with a lot f training already under your belt. You should not be doing any hard physical work while doing this, preferably when you are on a summer break and have time to recover in between sessions.

It is designed by Olympic and Professional Triathlete Tony Dodds.

Big miles, strength sessions, swimming programs all for your use!

Before you undertake this program, make sure you have got:
- Swimming equipment (Paddles, pull bouy, bands)
- Protein powder for afterwards
- Electrolytes every day
- Multivitamins (This is demanding, so you need to keep up your immune system)
- Correct shoes (not worn out)

- Get a massage on your easy weeks, or even every week during this phase, helps with recovery and can prevent injury
- Get lots of sleep, in between sessions make sure you are recovering and not doing any hard work.

Contact me after wards to let me know how you got on!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
4:16 hrs 1:30 hrs
Run x4
3:55 hrs 2:00 hrs
Bike x3
7:17 hrs 4:00 hrs
Strength x2
0:45 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
4:16 hrs 1:30 hrs
3:55 hrs 2:00 hrs
7:17 hrs 4:00 hrs
0:45 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Tony Dodds

Evolve Triathlon Coaching

I was a Professional Triathlete for 13 years, competing in 1 Olympics, and 2 Commonwealth Games. Since retiring as a professional athlete I have made it my mission to pass on the knowledge and experience I have gained over many years.

I believe that persistency is key and will always pay out in the long run. Finding balance in sport, work, family and friends is an essential to being able to train and race healthy and successful for many years.

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