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Olympic-Distance Triathlon Training Plan - Level 4

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Olympic-Distance Triathlon Training Plan - Level 4

Author

Matt Fitzgerald

All plans by this Coach
4.5 (4)

Length

16 Weeks

Plan Description

This training plan is designed to prepare you for a successful Olympic-Distance triathlon performance in 16 weeks. In a typical week there are 9 scheduled workouts: 3 swims, 3 rides, and 3 runs. In Weeks 2, 4, and 6, a 10-minute transition run follows Saturday’s bike ride. In Weeks, 8, 10, and 14, a bike-run brick workout replaces Saturday’s ride.

The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.

Choose this plan if you are relatively new to doubling (doing two workouts in one day, as this plan requires 3 times a week). It begins with 3,900 yards of swimming, 3 hours of cycling, and 1 hour and 53 minutes of running in Week 1. It peaks with 6,950 yards of swimming, 4 hours and 45 minutes of cycling, and 2 hours and 52 minutes of running in Week 15.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:22:00 02:15:00
Swim x3
01:36:00 00:50:00
Run x3
02:10:00 01:15:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
03:22:00 02:15:00
Swim
01:36:00 00:50:00
Run
02:10:00 01:15:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Matt Fitzgerald

80/20 Endurance

I offer three tiers of coaching service to endurance athletes:

*Readymade training plans for runners, triathletes ultrarunners, and obstacle course racers of all levels. $19.95 to $84.95.

* Custom training plans. Simply fill out a questionnaire, submit it to me, and I will build you a unique training plan from scratch, fully individualized to your needs. $15/week for runners, $20/week for triathletes.

* One-one-one coaching. $400/month for runners, $500/month for triathletes.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

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