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Olympic Distance Triathlon 20 week 'Competitors' Plan

Author

Steve Lumley

All plans by this Coach

Length

19 Weeks

Plan Description

Designed for competitive age – group triathletes with limited time available, but looking to improve their Olympic Distance race performance. This plan draws on Steve’s 25+ years experience of coaching and racing all triathlon distances

The Plan details the final 20 weeks leading up to a target OD race. Prior to commencing this plan athletes should have at least 3-4 weeks of preparation training under their belt and be comfortable riding for 2+ hours and running for 60 minutes continuously.

Training plan volume is between 7 and 12.5 hours per week, and is organised on a 3 week macrocycle - every 3rd week is a recovery week, often including self testing sessions. The weekly schedule includes 2-3 swim sessions, 2-3 bike sessions and 2-3 run sessions. Intensity is generally based on heart rate and / or perceived exertion. One or two ‘strength’ / conditioning sessions each week are also included in addition to the swim, bike and run sessions detailed.

As an added bonus, purchase of this program includes email access to Steve for any questions that you may have about this plan or your training. Please visit us on the web at www.stevelumleytriathlon.com or email Steve at: tricoach.lum@gmail.com

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:42 hrs 1:30 hrs
Bike x3
3:37 hrs 3:00 hrs
Strength x2
0:59 hrs 0:45 hrs
Swim x2
1:56 hrs 1:15 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:42 hrs 1:30 hrs
Bike
3:37 hrs 3:00 hrs
Strength
0:59 hrs 0:45 hrs
Swim
1:56 hrs 1:15 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Steve Lumley (MSc)

Steve Lumley Triathlon Coaching

'Ironman' / Long distance triathlon.

Elite, draft legal triathlon from developmental to elite levels

Please contact Steve for details and costs of various levels of individual coaching.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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