12 Week Time Poor Olympic Distance Plan – Low Vol 6-8.5 hrs/wk, fully reusable, coach email support
Chris WallaceAll plans by this Coach
Olympic Low Volume Time Poor Int/Adv Distance Plan
Intermediate/Advanced Time Poor Olympic Distance Plan – Low Volume (12 weeks 6-8.5 hours per week, fully reusable, coach email support)
This plan is designed for athletes who can already swim for 45 mins non-stop (approx. 1:45 - 2:00 per 100m average), cycle for 1.5 hours non-stop and run for 1 hour and will work to build you up to chasing a PB at your next Olympic distance triathlon on limited time. It is designed for athletes looking to step up their training from previous races and increasing their ability to post a faster time all whilst keeping training volume low. This plan has a heavy focus on developing muscular endurance and your ability to push hard over the distance working with a large proportion of high intensity interval efforts. This is aimed at intermediate/advanced level athletes who are already training in all three sports; take a look at our complete beginner’s plans if you need to work up to the required base fitness here.
The plan comes with detailed instructions and key areas of focus so you can fully understand how to train effectively and, possibly more importantly, why you are training this way at this particular point in the plan.
All bike and run sessions are built as structured workouts, which can be downloaded directly to your training device, Zwift, Trainer Road etc., to allow you to focus on the workout specifics rather than thinking about how to execute the next section.
Included in the plan are weekly descriptions of the aims for the week. It is expected that you have recently completed some threshold tests and are confident that your training zones are set up to reflect your current fitness. If you need a pre plan test week click the link on the first week of this plan to download our testing week plan for free.
All of our technique-based swim sessions come with full descriptions of the focus of the sessions, the key drills and advice on how to implement them into your sessions to gain the full effect to improve your stroke.
All of our plans come with email coach support from our experienced British Triathlon level 3, Ironman© and Training Peaks level 2 certified coach Chris who can be contacted here: firstname.lastname@example.org
We offer an option to change plans if you feel you need more or less volume etc. We also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you email@example.com.
Key points of the plan:
- Starts at 6 hours a week (Swim 1:03, Bike 2:30 and run 2:00)
- Peaks at 8.5 hours a week (Swim 2:00, Bike 4:00 and run 2:30)
- Average of 2 swims, 2 bikes and 3/4 runs per week
- Longest Swim 1:00
- Longest Bike 2:00
- Longest Run 1:15
- 3 weeks build and 1-week recovery
Recovery weeks are included to ensure you are always training sensibly and not creating too much excess fatigue, stopping you from performing at your best
This plan is based around heart rate and pace for the run, power for the bike and pace/RPE for the swim, therefore a GPS watch with heart rate monitor and a power metre are required to get the best out of this programme. If you need a heart rate only, pace only or RPE based plan please check out our other available plans here.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?