My first Olympic Distance Triathlon in 12 weeks
Author
Filip Rigole
All plans by this CoachLength
12 Weeks
Typical Week
1 Day Off, 2 Run, 2 Swim, 2 Bike
Longest Workout
0:55 hrs swim
2:30 hrs bike
1:19 hrs run
Plan Specs
triathlon olympic
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Summary
This plan is guiding you to a successful completion of your first Olympic Distance Triatlon.
This plan is based on 2 swims / 2 bike / 2 run trainings per week.
The plan is flexible and training sessions can be moved to fit your busy agenda.
Maximum training time per week : 8h55
Stats
Sample Day 1
During the run, perform 5 short sprints of about 5 seconds
Sample Day 2
Warming up : 100 m
2 x 200m with 20" rest
100m easy
6 x 25m tempo (Rest 15")
50m easy
Cooling down : 200m
Sample Day 3
Try to find some short hills.
Tempo is easy but intensive when going uphill
Sample Day 4
Warming up : 200m
8 X 25m tempo (15" Rest)
100m easy
4 X 50m tempo (20" Rest)
100m easy
4 X 25m tempo (10" Rest)
200m cooling down
Sample Day 5
Easy ride
Sample Day 6
at a very easy pace. You should be able to talk easily
Sample Day 8
During the run, perform 5 short sprints of about 5 seconds