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Olympic-Distance Triathlon Training Plan - Level 5

Author

Matt Fitzgerald

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Length

16 Weeks

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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.

In this plan the emphasis is on time efficiency within the 9-workouts-per-week framework, but the average workout is a little more challenging than in the Level 4 plan for those who are looking to improve on past performances. The plan begins with 4,400 yards of swimming, 3 hours and 15 minutes of cycling, and 1 hour and 53 minutes of running in Week 1. It peaks with 7,650 yards of swimming, 5 hours and 15 minutes of cycling, and 3 hours and 9 minutes of running in Week 15.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
3:35 hrs 2:15 hrs
Swim x3
1:50 hrs 0:54 hrs
Run x3
2:17 hrs 1:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
3:35 hrs 2:15 hrs
Swim
1:50 hrs 0:54 hrs
Run
2:17 hrs 1:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported 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.

$64.95 - Buy Now