Olympic Intermediate 9-week

Average Weekly Training Hours 07:17
Training Load By Week
Average Weekly Training Hours 07:17
Training Load By Week

Sample Day 1
1:18:00
24.85mi
Block 1 of 3/Week 1 of 2/Endurance-Tempo Bike

5km at Zone 2 followed by 15km at Zone 3 followed by 5km at Zone 2 followed by 15km at time trial effort.

Sample Day 2
0:42:00
6.21mi
Time Trial Run

10km Time Trial. Aim to run the final 5km faster than the first.

Sample Day 2
0:31:59
1900m
Interval Swim

Interval. Main Set #1: 6 x 50m on 60 seconds. 1 minute rest. Main Set #2: 600m. 1:30 rest. Main set #3: Ascending: 1 x 100, 1 x 200, 1 x 300, 1 x 400, each with 45 second recovery.

Sample Day 3
1:12:00
24.85mi
Tempo Brick #1

40km Time Trial followed by 5km run at threshold pace.

Sample Day 4
0:43:59
6.59mi
Interval Run

Interval. Main Set #1: 6 x 400m with 60 seconds jog recovery. 1:30 rest. Main Set #2: 5 x 1000m with 75 second jog recovery. 1;30 rest. Main Set #3: Inverted Pyramid: 1 x 800m, 1 x 600m, 1 x 400m, 1 x 600m , 1 x 800, each with 45 second jog recovery.

Sample Day 4
0:24:00
1500m

1.5km Time Trial. Swim the first 300m at beyond threshold effort just like you will do in the race. Perform sighting drill (just look up once) once per lap during the first and final 300m.

Sample Day 5
0:34:59

15 minutes stretching and 20 minute massage

Erik Seedhouse
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