Browse More Plans

Olympic-Distance Triathlon Training Plan - Level 10

Author

Matt Fitzgerald

All plans by this Coach
4.63 (8)

Length

16 Weeks

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.

Still have questions about this plan?

Plan Description

This training plan is no joke. Tackle it only if you can look at yourself in a mirror and say, “I’m ready for elite-level triathlon training,” without blinking or laughing.

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 Level 10 plan begins with 9,100 yards (meters) of swimming, 5 hours and 40 minutes of cycling, and 2 hours and 58 minutes of running in Week 1. It peaks with 13,050 yards (meters) of swimming, 8 hours and 30 minutes of cycling, and 4 hours and 25 minutes of running in Week 15.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:28 hrs 1:08 hrs
6:29 hrs 3:15 hrs
3:09 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:28 hrs 1:08 hrs
6:29 hrs 3:15 hrs
3:09 hrs 2:00 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

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

0:46:59
2149m
Swim Base + Sprint

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

Sample Day 1

1:25:00
Bike Power Intervals 1:25 (9x20)

WU: 10 minutes @ moderate aerobic intensity
MS: 9 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 25 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Sample Day 2

0:43:00
1966m
Swim Base

WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 12 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

1:15:00
Foundation Bike 1:15

WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

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

1:15:00
Foundation Bike 1:15

WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

$64.95 - Buy Now