This Olympic distance training plan is good for those who have done the sport for a year or so looking to improve their performances across swim, bike and run.
Its a 16 week program incorporating 2 swims, 2 bikes, 2 runs and 1-2 S&C sessions a week. The number of hours builds from around 6 hrs a week to 10 hrs a week and includes a taper week into a race on week 16.
All the bike and run sessions include a workout builder so you can upload to zwift for the bike sessions and your garmin for the run sessions. They also include a descriptor for those who don't use these devices.
Swim
Week 1 includes 2 time trials to help you workout your swim paces. VO2+ = 200m pace, VO2 = 400m pace, CSS= 1500m pace, Aerobic= CSS+ 3-5seconds per 100m, and easy =CSS +5-10 sec per 100.
Bike
Its worth doing an FTP test before you start doing this plan. Therefore, you'll need a way of measuring power. An easy way to do this is to do a 20 min all out effort, work out what 95% of this power is and that gives you a fairly accurate measure of your FTP.
Run
on this plan there is 1 harder run session and 1 long run a week. For the harder run there is a mix of 10k and 5k pace workouts. Which can easily be uploaded to your run watch, this will then guide you through the session.
S&C
These sessions can be done at home or at the gym. I've attached video links to help guide you through the session