Olympic-Distance Triathlon Training Plan - Level 9
Matt FitzgeraldAll plans by this Coach
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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.
Training Plan Sample Week
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
This plan works best with the following fitness devices: