Olympic Distance Triathlon 12 week 'Competitors' Plan


Steve Lumley

All plans by this Coach


13 Weeks

Typical Week

1 Day Off, 2 Strength, 2 Swim, 3 Run, 2 Bike

Longest Workout

1:15 hrs swim
3:00 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic advanced

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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 can include email access to Steve for any questions that you may have about this plan or your training. Subscribe here for ongoing support:

Please visit us on the web at www.stevelumleytriathlon.com or email Steve at: tricoach.lum@gmail.com


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:19
Training Load By Week
Average Weekly Training Hours: 09:19
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

Max Strength weights

Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes

Sample Day 2


WU: 100 swim, 100 kick, 100 swim, 100 kick.

MS: Pyramid intervals: Choose a pace for the 400 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses.

100 (15”) 200 (20”) 300 (30”) 400 (30”) 300 (30”) 200 (30”) 100.

CD: Easy stroking for 10 minutes varying strokes.

Total: 2400

Sample Day 2

AeT Steady State

Warm-up well. Then on a mostly flat course run 35 minutes at E2a

Sample Day 3

Specific Strength training

Notes: Specific strength training is strength training on the bike...
Resistance can be provided either by a turbo or rollers with variable resistance, or, outdoors on an appropriate incline.
Cadence should be between 40 and 60 rpm. Heart rate should not rise above E2b. Power aroundCP12.
This type of training can be stressful on the knees so take care to build up gradually.
Warm up well for ~20 mins progressively
Recovery for all sets / weeks is 2minutes of spinning at a higher cadence.
10 mins + warm down, spinning in a high gear

Sample Day 4


65 mins as 35 E1 / 10 E2a / 10 E2b / 5 E3 / WD

Sample Day 5

Continuous swim

WU: 10 minutes alternating slow-fast pacing. Play with different strokes

while warming up.

MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?

CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

Total: 45 minutes

Sample Day 6


75 mins easy off road

Olympic Distance Triathlon 12 week 'Competitors' Plan

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