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TPS Beginner Olympic Triathlon Plan - 12 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Nick Saunders

All plans by this Coach
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Length

12 Weeks

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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

• 12-week progressive plan
• There are 2 swims, 2 cycles and 3 runs on average per week.
• Structured swim, cycle and run workouts that can upload to a Garmin or similar device
• HR zones set using Joe Friel formula
• Every 4th week is a recovery week with an option to race
• One day off a week
• Detailed description of each session

The 12 week plan id progressive and prepares you for your first Standard distance triathlon.

There are some challenging sessions in there to get you used to the feeling of racing.
There are no strength sessions provided. It is recommended that you at least do functional core sessions or at least a light weights workout to help prevent injury and maintain basic strength. This should take no more than 30min. Good days to do these sessions would be a Monday, Wednesday or Friday. Two sessions a week is adequate for strength workouts.
If you swim with a swim squad or do track sessions you can replace the swims and interval run sessions with your club workouts. Make sure your coach is aware of your planned race.

Good luck, if you have any questions or want the plan changed to suit your needs email nicktpscoach@gmail.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
1:39 hrs 1:00 hrs
Bike x2
2:31 hrs 2:15 hrs
Run x2
1:44 hrs 1:10 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
1:39 hrs 1:00 hrs
Bike
2:31 hrs 2:15 hrs
Run
1:44 hrs 1:10 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Nick Saunders

Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company and offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances from sprint distance to Ironman.
  • Precision Hydration Sweat Testing by Andy Brodziak.
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