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