Olympic-Distance Triathlon Training Plan - Level 3

Author

Matt Fitzgerald

All plans by this Coach

Length

16 Weeks

Typical Week

1 Custom, 2 Swim, 2 Bike, 2 Run

Longest Workout

0:40 hrs swim
2:15 hrs bike
1:20 hrs run

Plan Specs

triathlon olympic

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Summary

This plan offers a good balance between time efficiency and results. Like the Level 1 and Level 2 plans, it features only 6 scheduled workouts in a typical week--2 swims, 2 rides, and 2 runs--but the workouts are more challenging to suit those who don't just want to finish but want to finish well.

In weeks 2, 4, 6, and 8, a 10-minute transition run is tacked onto the end of Saturday’s bike ride. In weeks 10 and 14 a bike-run brick workout takes the place of Sunday’s run.

The plan is 16 weeks in length and includes an optional sprint distance tune-up race at the end of Week 12. The base phase is six weeks long and the build and peak phases five weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. An optional tune-up sprint triathlon is scheduled for week 12. If you don’t have the opportunity to do one, do a brick workout instead.

The Level 3 plan begins with 2,300 yards of swimming, 1 hour and 30 minutes of cycling, and 1 hour and 10 minutes of running in Week 1. It peaks with 3,700 yards of swimming, 3 hours and 30 minutes of cycling, and 2 hours of running in Week 15.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:55
Training Load By Week
Average Weekly Training Hours: 04:55
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.

Back to Plan Details

Sample Day 1

0:22:00
1006m
Swim Base

WU: 250 @ low aerobic intensity
6 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 25 kick, RI=0:15
CD: 250 @ low aerobic intensity

Sample Day 2

0:45:00
Foundation Bike 0:45

WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 3

0:35:00
Foundation Run 0:35

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 4

0:24:00
1097m
Swim Base

WU: 250 @ low aerobic intensity
6 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
6 x 25 kick, RI=0:15
CD: 250 @ low aerobic intensity

Sample Day 5

0:45:00
Foundation Bike 0:45

WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 6

0:35:00
Foundation Run 0:35

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 8

0:24:00
1097m
Swim Base

WU: 250 @ low aerobic intensity
6 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
6 x 25 kick, RI=0:15
CD: 250 @ low aerobic intensity

Olympic-Distance Triathlon Training Plan - Level 3

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