Olympic Build-Peak-Race Period (Advanced) Power or HR 12-13 hrs/wk.

Average Weekly Training Hours 11:01
Training Load By Week
Average Weekly Training Hours 11:01
Training Load By Week

This plan was designed by Joe Friel for the advanced triathlete whose goal is to be competitive in his or her age group in an A-priority, Olympic-distance (S-1500m/B-40k/R-10k) race in 12 weeks. Either under-age-50 or over-age-50 athletes can use this plan. It differs from the similarly titled "Olympic Build-Peak-Race Period (INTERMEDIATE) 6-10 hrs/wk" in that this advanced plan has more workouts and weekly training volume. This plan is based on the training principles and methods in Joe's book, The Triathlete's Training Bible. The workouts use every day terminology and are easy to follow (see examples below). The last week (race week) of the plan is designed for either a Saturday or a Sunday race (follow the daily instructions based on the day of your race). By the end of 12 weeks you will have excellent Olympic-distance race fitness.
Weekly volume in most weeks is around 12-13 hours including 3-5 swims, bikes, and runs each week plus strength maintenance once weekly and weekly combination bike-run workouts (bricks). There are rest and recovery breaks every third or fourth week. To start this plan you should be in at least your third year of racing having trained at 10 or more hours weekly in previous seasons and currently be capable of swimming 45 minutes, biking 2 hours, and running 1 hour. You also should have established general (base) fitness before starting. Start this plan 12 weeks prior to your race.
Workout intensities are based on either heart rate or power for the bike workouts, heart rate or pace for the runs, and pace or perceived exertion for the swims. Your swim, bike, and run training zones (heart rate, power, and/or pace) should be set before starting the plan. (For a detailed description of how to set your zones go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

Sample Day 1
0:30:00
Strength Maintenance (SM).

Strength Maintenance (SM).

Warm-up 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light (12 reps with 15 rep max load). Second set is heavy (3-6 reps with 6 rep max load). Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. This should be a very brief workout. For details turn to Chapter 13 in The Triathlete's Training Bible. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.

Sample Day 2
0:45:00
Aerobic Intervals.

Aerobic Intervals.

You may substitute a similar masters swim session for this workout.
Warm-up: 100 swim easy, 50 drill (your choice), 100 swim moderate, 50 drill, 100 swim build speed, 50 drill.
Mainset: For the first set decrease times (faster) with each work interval. All are aerobic—easy breathing.
Set #1: 3 x 300 very easy-moderate-fast (10-second rest between).
Rest 2 minutes.
Set #2: Swim 300 very easy.
Set #3: 6 x 50 relaxed speed, moderate effort (15 seconds rest between).
Cool down: 100 easy swim.
Total: 2050

Sample Day 2
0:45:00
Tempo Intervals.

Tempo Intervals.
BT: Warm up about 10 minutes in HR zones 1 and 2. Then run 3-4 x 6 minute intervals on a fairly flat course. Do 4 if feeling good today--3 if not. Run in zone 3 heart rate (gradually increase from 2 to 3) or pace zone 3 (immediately from the start) on each. Note your pace for each if using a GPS device. The first interval should be the slowest and the last the fastest. Take a 90-second recovery jog/walk after each. Relaxed form! Listen to breathing. Run easily and walk to cool down for a few minutes to complete the planned workout duration. (This is best outdoors but may be done on a treadmill).

Sample Day 3
0:45:00
Easy Run.

Easy Run.
Run in heart rate or pace zone 1 on a flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.

Sample Day 3
1:00:00
Force Reps.

Force Reps.
BT: Warm-up about 15-20 minutes. Then go to a short but steep (6-8% grade) hill. (An indoor trainer may also be used. Set it so that the rear wheel resistance is very high.) At the bottom of the hill come to an almost complete stop. Select a high gear such as 53x16 or 50x14. Then climb the hill 3-5 times taking only 8-12 revolutions of the cranks (count one leg only). STAY SEATED--IN THE SADDLE. Your cadence will be quite low and you will have to apply a lot of force to the pedals. Effort must be maximal on each rep to get the benefit. Recover after each by riding very easily for about 3 minutes before doing the next rep. Heart rate is not observed. Power is the perfect gauge of how hard you are driving the pedals. Cool down for the remainder of the scheduled time. (NOTE: This workout is both high reward and high risk. Do not do it if you have a tendency for knee soreness. Instead ride in heart rate zone 2 or power zone 3 for 20 minutes after the warm-up and before the cool down. Or if during the force reps workout you sense knee soreness, stop the hill reps and do a long cool down.)

Sample Day 4
0:45:00
Long Sets.

Long Sets.
You may substitute a similar masters swim session for this workout.

WU:
200-300 swim easy.
6 x 50 done as 25 scull and 25 easy swim. How to do sculling drills video: https://www.youtube.com/watch?v=Hm2SbWU6Raw
MS:
On each interval of the following 500 sets alternate focusing on your PDLC limiter for 25 and moderately fast swimming with good form for 25. Recoveries are indicated in seconds within parentheses.
3 x 500 (40sec)
6-8 x 50 (15sec) at moderate effort.
CD: 200 easy swim.
Total: 2500-2700

Sample Day 4
0:45:00
Basic Strides.

Basic Strides.
(This is best outdoors but may be done on a treadmill). Warm up for about 10 minutes. Then run 4-5x20 seconds fast on a soft, gentle downhill (such as in a park). Run at approximately 400m race pace--not quite all out speed. Hold back a little. Relax. Walk (yes, "walk") back to start point for each recovery. Run easily in zone 1 to cool down to complete the planned workout duration. Go to http://trainingbible.com/Resources/ (scroll down to "Videos") to see an example of good running technique. Notice that the runner is NOT landing on his heels or his toes. His foot is flat at foot strike.

Joe Friel
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Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes and cyclists from all over the world helping them achieve their race goals. He also trains coaches around the world and has consulted with national federations and national Olympic team coaches. Coach Friel offers personal camps, and seminars for clubs and teams, and consults with professional athletes. He is currently not accepting one-on-one coaching clients.