Olympic-Distance Triathlon Training Plan - Level 4
Matt FitzgeraldAll plans by this Coach
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:22 hrs||2:15 hrs|
|1:36 hrs||0:49 hrs|
|2:10 hrs||1:15 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:22 hrs||2:15 hrs|
||1:36 hrs||0:49 hrs|
||2:10 hrs||1:15 hrs|
Training Load By Week
This plan works best with the following fitness devices: