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Olympic-Distance Triathlon Training Plan - Level 9

Author

Matt Fitzgerald

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No Ratings

Length

16 Weeks

Plan Specs

triathlon olympic

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Plan Description

Choose this plan if you have serious competitive ambitions at the Olympic distance but you still need a little more development time before you reach your personal limit. (In other words, Level 10 can wait a year or two.)

The plan is 16 weeks long. 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 a typical week there are 12 scheduled workouts: 4 swims, 4 rides, and 4 runs. An extra 10-minute transition run follows Friday’s bike ride in weeks 2, 4, and 6. In weeks 8, 10, and 14, Saturday’s bike and run workouts are combined into a single bike-run brick workout.

The plan begins with 8,550 yards (meters) of swimming, 5 hours and 5 minutes of cycling, and 2 hours and 48 minutes of running in week 1. It peaks with 12,400 yards (meters) of swimming, 7 hours and 30 minutes of cycling, and 4 hours and 10 minutes of running in Week 15.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:17 hrs 1:06 hrs
5:40 hrs 3:00 hrs
2:55 hrs 1:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:17 hrs 1:06 hrs
5:40 hrs 3:00 hrs
2:55 hrs 1:50 hrs
—— ——

Training Load By Week


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.

Sample Day 1

0:43:59
2012m
Swim Base + Sprint

WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 9 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Sample Day 1

1:20:00
Bike Power Intervals 1:20 (8x20)

WU: 10 minutes @ moderate aerobic intensity
MS: 8 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Sample Day 2

0:41:00
1875m
Swim Base

WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 11 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

Sample Day 2

0:40:00
Foundation Run 0:40

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 3

1:00:00
Foundation Bike 1:00

WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 3

0:40:00
Foundation Run 0:40

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 4

0:46:00
2103m
Swim Fartlek + Sprint

WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 6 x 150 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
4 x 50 @ speed intensity, RI=0:20
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

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