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Olympic-Distance Triathlon Training Plan - Level 7

Author

Matt Fitzgerald

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Length

16 Weeks

Typical Week

1 Day Off, 3 Bike, 3 Swim, 3 Run

Longest Workout

1:02 hrs swim
2:30 hrs bike
1:40 hrs run

Plan Specs

triathlon olympic

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Summary

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.

This plan packs a whole lot of specific Olympic-distance training into 9 total workouts per week. The plan begins with 5,500 yards of swimming, 4 hours of cycling, and 2 hours and 11 minutes of running in Week 1. It peaks with 8,700 yards of swimming, 5 hours and 45 minutes of cycling, and 3 hours and 23 minutes of running in Week 15.

Stats

Training Load By Week

Average Weekly Breakdown

Average Weekly Training Hours: 09:12

Training Load By Week

Average Weekly Training Hours: 09:12

Average Weekly Breakdown

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.

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