Olympic Beginner

Average Weekly Training Hours 07:08
Training Load By Week
Average Weekly Training Hours 07:08
Training Load By Week

The 12-week beginner Olympic training plan is designed for the athlete who has raced a few sprint distance events or the athlete who would like to go faster in an Olympic distance race.

Sample Day 1
0:30:00
Endurance-0:20

Run on a flat course or treadmill. Keep HR in Zone 1-2. Focus on good form.

Sample Day 2
0:55:59
2560m
Time Trial (1000)-Swim

WU:
•500 easy.
8x50 on 15” rest.
MS:
•1000 TT.
•100 easy.
•3x200 moderate on 15” rest.
CD:
•200.
TT-Time Trial: All out effort for time. The time for 1,000 yards divided by 10 is your average time per 100. This pace is now known as your T-Pace.

Sample Day 3
0:30:00
Endurance-0:30

Run on a flat course or treadmill. Keep HR in Zone 1-2. Focus on good form.

Sample Day 4
0:40:00
1829m
Endurance-2000

WU:
•400 easy.
•6x50 on 15" rest.
MS:
•10x100 at T-pace +3" on 15” rest.
CD:
•300 easy.
T-pace: Your average time per 100 from your time trial.

Sample Day 5
1:00:00
Time Trial-Bike

WU: 15’. MS: 30’ TT. CD: 15’ TT-Time Trial: All out effort for time. Record your average heart rate, distance covered, and average speed over the last 20'.

Sample Day 6
0:50:00
Time Trial-Run

WU: 10’. MS: 30’ TT. CD: 10’. TT-Time Trial: All out effort for time. Record your average heart rate, distance covered, and average pace over the last 20'.

Sample Day 6
0:30:00
Recovery-0:30

Easy spin in small chain ring.

TriVault Multisport
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TriVault

We take into consideration all aspects of your life when designing a training program that is tailored to you and your specific needs.

TriVault provides full coaching services including: consultation to determine goals and race plan; custom training program; unlimited communication; race strategy development; development of heart rate training zones; discounts on multisport gear and equipment; and more.