Olympic-Distance Triathlon Training Plan - Level 9
Olympic-Distance Triathlon Training Plan - Level 9
Length
16 Weeks
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.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Swim
x4
|
03:17:00 | 01:06:00 |
Bike
x4
|
05:41:00 | 03:00:00 |
Run
x4
|
02:56:00 | 01:50:00 |
Custom
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
03:17:00 | 01:06:00 | |
|
05:41:00 | 03:00:00 | |
|
02:56:00 | 01:50:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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