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16 Week Advanced Olympic Distance Plan | Power (Bike & Run Stryd) | S&C | Email Access to Coach

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16 Week Advanced Olympic Distance Plan | Power (Bike & Run Stryd) | S&C | Email Access to Coach

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Karen Parnell

All plans by this Coach


16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Your 16 Week Olympic Distance Advanced Plan from a Level 3 British Triathlon Coach

Welcome to your training plan!

This 16 week training plan is aimed at the more seasoned athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a standard distance triathlon. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. However, the sessions are more challenging and set out to help you get the most out of your performance.

Your plan includes:

- Swim, Bike, Run and Strength & Conditioning Sessions
- RPE and Heart Rate targets for the Swimming Sessions
- RPE, HR and Power Targets for the Bike & Running sessions
- Structured workouts for Zwift, Garmin, Stryd etc
- Training and racing tips
- Emails access to your coach

For this training plan, we recommend you have good background in triathlon, perhaps a couple of seasons under your belt and be used to training at least 8+ hours per week. You should be comfortably able to complete the race distance for each discipline already.

The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions are designed so the midweek ones can be done on a turbo or gym/watt bike as this might fit in with your working week. However were possible it’s recommended to be outside when you can. The same goes for the running sessions.
We would strongly advise that you do spend as much time as possible training outdoors since it will allow you to perfect technique and fitness in uncontrollable conditions; wind, terrain etc. Run sessions can be conducted on a variety of surfaces, taking advantage of track sessions for speed work and hills and
off-road running for better run control and strength.

While the majority of the swimming sessions are pool based for ease and practicality of training to a plan, as well as access for most people. Open water skills are important for making performance gains, especially if you’re looking at that competitive edge. The more you can perfect skills like sighting, pacing and swimming in a wetsuit.

The intensity of the training in this programme is to be executed using the RPE (Rate of Perceived Exertion) scale, Heart Rate and Power (Bike & Run).

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Good luck with your training and triathlon event!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:31:00 01:30:00
Run x3
02:08:00 01:30:00
Bike x2
04:08:00 04:00:00
Day Off x1
—— ——
Strength x1
01:02:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
02:31:00 01:30:00
02:08:00 01:30:00
04:08:00 04:00:00
Day Off
—— ——
01:02:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Karen Parnell Level 3 BTF & IRONMAN Certified Coach


I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM Personal Trainer & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

Training plans for all distances for all levels of athlete. Plans include email access to coach & resources including demonstration videos & nutrition advice.
Female Coach.

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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