Welcome aboard! This is an Intermediate Triathlon Programme for Olympic [Standard] Distance including all three disciplines: Swim, Bike and Run plus some Strength and Maintenance sessions. There is an assumption that the athlete has recently completed at least 8 weeks of Base Build Training, which is incredibly important to establish the burning of fat for fuel and not carbs (something we definitely do NOT want to burn up in endurance sports!). If the athlete has not negotiated a structured Base Training Programme, I have a 12-week programme available in my TP store for exactly that purpose. It can be used to precede programmes for all distances.

This programme is more for competitive Age Group Triathletes.

The BUILD Period adds to our BASE Foundations, and these 12 weeks are all about being SPECIFIC for the event in question - OD is a ZONE 4 Event. The biggest change other than the [literal] change of pace at weekends is that the athlete will carry out BRICK sessions on both Saturday and Sunday. That means warming up on the bike before long runs and running off the bike (ROTB) following long rides.

This programme uses POWER for indoor bike sessions, and HEART RATE for outdoor bike sessions. With the advent of Zwift and Wahoo etc. I find that's the most popular set-up. That does mean however that you must carry out the proper Time Trials i.e. one on the indoor trainier to find your FtP and one outside to find your FtHR and Speed for the bike. The way to find these numbers can be found in the Time Trial descriptions in Week 1.

Good luck!

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