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Olympic Standard Aquabike | 12 week | Swim, Bike, Run, S&C | Power & HR | Coach Email Support

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Olympic Standard Aquabike | 12 week | Swim, Bike, Run, S&C | Power & HR | Coach Email Support


Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach


12 Weeks

Plan Description

Welcome to Your Olympic Distance Aquabike Plan

This plan is designed to take you through the 12 weeks leading up to your Olympic Distance race (1500m Swim and 40km Bike.

This plan is based around an open water swim, undulating bike and beachfront run course and the sessions are tailored for this.

Welcome to your training plan! Your journey starts here and I will be there to guide you to the finish line of your Standard or Olympic distance Race.

The plan includes bike,swim, transition, nutrition and strength & conditioning sessions and guides. Some of the sessions will be in the session window and some will be downloadable PDF documents that you can download and take to the gym or wherever you train.

The plan includes:

- Power (Bike), Heart Rate and RPE session targets for Garmin, Zwift, Smart Trainers etc
- Session videos and PDF session plan downloads
- Strength and Conditioning session to help you avoid injury from a NASM Certified Personal Trainer
- Stretching and Meditation to get you to the finish line in the best shape
- Race and training tips
- Email access to your coach

I have set Wednesday as your rest day so you can recover mid-week.

A pre-requisite would be that you can swim at least 800m continuously and you can cycle for 60 mins. You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional at your training venue.

The training sessions can be completed in a number of locations. The bike sessions could be done either outdoors or indoors. I have given options for pool and open water swimming. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.

The intensity of the training in this programme is to be executed using RPE and/or Heart Rate (HR) Zones, this allows you to work to your limits with specific barriers. For the bike power targets have been included.

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 Olympic Distance Aquabike event!

During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.

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My Website Link

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
2,868m 1,750m
Strength x2
01:01:00 00:30:00
Other x2
00:13:00 00:17:00
Bike x2
01:45:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2,868m 1,750m
01:01:00 00:30:00
00:13:00 00:17:00
01:45:00 01:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Karen Parnell L3 British Triathlon & IRONMANU Certified Coach


I'm Karen Parnell, IRONMAN U Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

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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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