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SuperFly Coaching - Olympic Build-Peak-Race Period (Beginner) 3-6 hrs/wk

Author

SuperFly Coaching

All plans by this Coach
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Length

12 Weeks

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Plan Description

This beginner-friendly, 12-week training plan is for the first- or second-year triathlete who is entered in an Olympic-distance Triathlon. Start this plan about 12 weeks before your race. Other than health confirmed by your physician and a strong desire to finish the race, there are no prerequisites for starting this training plan. The weekly training progresses gradually from 3 to about 6 hours per week usually including 2 swims, 2 bikes and 2 runs. After following this plan for a minimum of 12 weeks, on race day you will be able to swim 1500 meters, bike 40 kilometers (25 miles), and run 10km (6.2 miles). Based on Joe Friel's 25 years of coaching experience, the plan is written in simple language and easy to follow.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:46 hrs 0:45 hrs
1:12 hrs 1:15 hrs
2:09 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
0:46 hrs 0:45 hrs
1:12 hrs 1:15 hrs
2:09 hrs 2:00 hrs
—— ——

Training Load By Week


Adam Zucco

SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.

Sample Day 1

0:15:00

Swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 15 minutes.

Sample Day 2

0:19:59

Run 4 minutes at an easy-moderate effort and then walk 1 minute. Repeat this for 20 minutes. Go to www2.trainingbible.com and click on Free Resources to see an example of good running technique. Notice that he is NOT landing on his heels or his toes. His foot is flat at footstrike.

Sample Day 3

0:40:00

Ride at an easy to moderate effort on the road, on a stationary bike or on an indoor trainer. Pedal with a slightly higher cadence than you are used to.

Sample Day 4

0:15:00

Swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 15 minutes.

Sample Day 5

0:30:00

Run at a moderate to easy effort for 9 minutes. Then walk for 1 minute. Repeat this for the entire workout.

Sample Day 6

1:00:00
Easy ride

Ride easily (1 heart rate zone) on a mostly flat course. Keep the effort very low--light on pedals.

Sample Day 8

0:15:00

Swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 15 minutes.

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