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


SuperFly Coaching

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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.

Training Plan Sample Week


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
Day Offx1
—— ——
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
Day Off
—— ——

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.