Trisutto Olympic Distance Advanced
Trisutto Olympic Distance Advanced
Length
12 Weeks
Plan Description
Follow the same training methodology that has guided Olympic and World Champions for all levels of ability
"My philosophy is very simple. There is no difference between a pro and an age grouper. It's just the time one has to train, and the speed at which one goes. Everything else is the same"
- BRETT SUTTON
This 16 to 18 hours per week Olympic Distance Advanced training plan has been used with enormous success by advanced age-group and professional athletes. It incorporates the Trisutto training principles (which are explained in the plan introduction section) into an efficient and effective training plan to help you have your best Iron distance race.
Program duration is 12 weeks, structured into 3 x 4 week blocks, with each block building on the one before.
Most week days have morning and evening workouts. Longer bike and run workouts are scheduled on weekends. Race week taper and advice on post race recovery are included.
This plan uses perceived exertion / effort to gauge intensity. We refer to this as 'Sutto's 3 M's' -
SUTTO'S THREE M'S
We like to keep things simple. While others espouse heart rate and power zones we find that these are a cause of confusion, distraction and worry. Instead we prefer the following perceived exertion levels -
Easy (under 60%), Moderate (60-75%), Medium (75-85%), Mad (85-95%).
* A complete description of intensity levels used in workouts is included with this training plan.
Equipment required:
Swim - paddles and buoy
Bike - a turbo trainer is not required, but is effective (and safe) if you have access to one
Run - access to a treadmill is not required, but is effective if you have access to one
Assumptions:
This '12 Week Olympic Distance Advanced Training Plan' is provided under the assumption that the participant has a basic level of fitness, has been actively training recently, is injury free and can accomplish the following:
Swim: Complete 2000m of swimming without stopping.
Bike: Complete 2 hours of cycling without stopping.
Run: Complete 60 minutes of running without stopping.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x6
|
04:32:00 | 01:20:00 |
|
Run
x5
|
03:35:00 | 01:30:00 |
|
Bike
x3
|
05:09:00 | 03:00:00 |
|
Brick
x1
|
01:11:00 | 01:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:32:00 | 01:20:00 | |
|
|
03:35:00 | 01:30:00 | |
|
|
05:09:00 | 03:00:00 | |
|
|
01:11:00 | 01:20:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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