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 12 hours per week Olympic Distance Finisher 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 Finisher 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 1000m of swimming without stopping.
Bike: Complete 60 minutes of cycling without stopping.
Run: Complete 45 minutes of running without stopping.

Testimonial
Raced my "AAA" event of the year last weekend, a mediumish local sprint in Cocoa Beach.  Results after just over a year on the Trisutto program:

* 1st out of the water
* 21.5mph bike
* 25 flat 5k
Massive improvement, even over last year when I was already on the program.  Was enough for 9th out of 30 ag, and top 50 overall out of 400+.  So happy to be delivering these results and improvements.

Unbelievable how much stronger I am now on this program.  

Cheers,

- CC. (Cameron Cole)