10 week Olympic Triathlon Plan Intermediate / Advanced
Author
Steve Clark
All plans by this CoachLength
10 Weeks
Typical Week
1 Strength, 3 Swim, 2 Bike, 2 Run
Longest Workout
1:00 hrs swim
3:00 hrs bike
1:30 hrs run
Plan Specs
triathlon olympic
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Summary
Olympic Triathlon intermediate / advanced
Easy plan to follow with each session explained
can contact plan designer via steve@offthatcouchfitness.co.uk with any questions before and throughout the plan
Plan can be altered on request to suit any distance and level
Stats
Sample Day 1
After warm up do 3 sets of list below with rep number next to them and 30 seconds rest after each exercise. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. Press Ups 15-20 Squats 25 Dips 10 Lunges alternate legs total 20 Plank hold 1 min or until failure back extensions 20 calf raise 30 shoulder press (dumbells) 12 bicep curl (dumbells) 12 upright row (dumbells) 12 bent knee sit ups 25 2 mins full rest before you repeat
Sample Day 1
Session also attached to take to pool side with you
Endurance 2.5km
Warm Up
Swim 200m
2 x 200m (50 swim 100 kick 50 swim) :30 rest
Main set
300, 200, 100 moderate :20 rest
, 200, 100 negative splits :25 rest
200 fast :30 rest
100 fast :30 rest
4 x 150 pull :20 rest
Cool down
100 choice
negative split - second half of the prescribed distance should be faster than 1st half
Sample Day 2
Turbo session - 45 mins; Base session 1
Wu [7 mins, from Z1 to Z2, 80-90rpm]
B1 and 4 ~ 5.5 mins, Z2, 90-100rpm;
B2 and 3 ~ 5 mins Z3, 90-100rpm;
All Rec ~ 3mins, Z1, 80=90rpm between blocks;
Wd [5mins, Z1, 80-90rpm].
Concentrate on smooth pedalling and keeping in aero position for blocks.
Sample Day 3
session also attached to take to pool side with you
Warm Up
Swim choice 200m
4 x 50m (25 build pace, 25 easy) :10 rest
6 x 50 build pace :10 rest
1:00 min complete rest
200 endurance pace swim
6 x 50m 2,2,2, (get faster every 2 sets)
2:00 complete rest
6 x 100 T Pace (T pace is @ target 400m TT time)
Cool down
100 easy back
Sample Day 3
10 min jog warm up
3 x (4 x 45 seconds hill efforts)
after 4 x 45 secs reps 5 minute jog on flat then do set 2
ater set 2 of 4 x 45 secs reps 5 minute jog on flat then do set 3
cool down 10 min jog into walk stretch
if base hill efforts are not sprints as this session is about building leg strength and power
Sample Day 4
Turbo session - 45 mins; base session 2
Wu [7 mins, from Z1 to Z2, 80-90rpm]
B1 and 3 ~ 8mins, Z2, 90-100rpm;
B2 ~ 8mins, Z3, 90-100rpm;
All Rec ~ 4mins, Z1, 80-90rpm between blocks;
Wd [6mins, Z1, 80-90rpm].
Concentrate on smooth pedalling, keeping in aero position for blocks and keeping within zones.
Sample Day 5
Run
Endurance
Total: 6 mile
(60-75% HR)