12 Week Intermediate Olympic Distance Triathlon Plan

Average Weekly Training Hours 08:59
Training Load By Week
Average Weekly Training Hours 08:59
Training Load By Week

This intermediate Olympic distance Triathlon training plan is designed for the triathlete who has completed at least one sprint or olympic distance race and is looking to up their game.
This plan incorporates challenging, achievable, and scalable swim, bike, run and strength workouts that will work on your power, strength, and speed for a faster and injury free performance.

Sample Day 2
0:45:00
BE1b Zone 2 Bike

Include a 10 easy warmup at 90 plus cadence. Zone 1 effort.
Plan to ride mostly flat to rolling terrain. Pedal at 90-100 cadence. Plan to spend ____15__ minutes in zone 2.
Finish with 4 x15 second sprint. 45 seconds easy spin.
Balance is easy cool down

Sample Day 2
0:34:59
1143m
SE 004 1250 850 yard laddar

50 swim, 50 kick, 50 pull warmup. 100 swim (1st and 3rd lap of each 100 is sculling or a drill). 100 kick building each 25. Mainset 850 yard laddar as follow: 4x50, 2x75, 150, 2x75, 4x50 The goal is to find a pace and bridge it out to the 150 the first half, then descend the speed going faster the back half. 50 cooldown

Sample Day 3
0:45:00
W20 Triathlon Strength 1

Begin with a 3-5 minute aerobic warmup. Follow with dynamic mobility drills for the hips and shoulders. 1-3 rounds: 15 squats 10 pushups 5 pullups 5 rounds: 5 back squats 5 overhead shoulder press Finish with 4 minutes (20" work/ 10" recovery): Alternate Burpees/Hollow Rocks Include 10 minutes of: static stretching, foam roller mashing, lacrosse ball mashing.

Sample Day 3
0:34:59
RE04 Easy Run with Barefoot Stride Drills

Easy run with barefoot drills. Important! Run with a metronome or tempo trainer: After a 5-10 minutes easy warm-up, build to low to mid aerobic zone 2 or a moderate effort. Find a grassy area of approx 100 yards. Remove your shoes and peform 4-8 barefoot strides of 80-100 yards at an 80-90% perceived effort. Inspect for sharp objects! Start conservative! Walk back to the start in between strides. Focus on a fast cadence Feel for a mid foot strike. If feet are tender, wear light footwear such as racing flats. The balance of the run is performed at a moderate zone 2 effort with faster than normal cadence of 90+.

Sample Day 4
0:45:00
BE3a Single Leg Pedaling

Include a 10 easy warmup at 90 plus cadence. Zone 1 effort.
Plan to ride mostly flat terrain. Pedal at 90-100 cadence in zone 1-2, spinning a slightly higher gear.
Include 3x2 minutes single leg pedalling divided as follows:
30 seconds left leg. Switch. 30 seconds right leg. Repeat once more. Unclip non working leg.
30 seconds easy spin after 2 minute interval.

Sample Day 4
0:30:00
1097m
SM 005 1200 yard swim

Warm-up 2x50, 1x100 Main Set 12x25 (alternate fast with smooth swimming) 10x50 (#s 3, 6, 9, 10 are fastest!) Cool-down 1x100, 2x50

Sample Day 5
0:45:00
W20 Triathlon Strength 2

Begin with a 3-5 minute aerobic warmup. Follow with dynamic mobility drills for the hips and shoulders. 1-3 rounds:Jump Rope: 45” single skips Forward Lunges: 10 per leg Side Planks: 30" per side. 5 rounds: 5 Dead Lifts 5 Strict Pullups Finish with 4 minutes (20" work/ 10" recovery): Alternate Pushups/Situps Include 10 minutes of: static stretching, foam roller mashing, lacrosse ball mashing.