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Equinox - Olympic Plan - 11 hour max week -12 Weeks - by Justin Trolle

Author

Justin Trolle

No Ratings

Length

12 Weeks

Plan Specs

triathlon olympic

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:09 hrs 1:30 hrs
4:04 hrs 2:30 hrs
—— ——
2:08 hrs 1:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:09 hrs 1:30 hrs
4:04 hrs 2:30 hrs
—— ——
2:08 hrs 1:15 hrs
—— ——

Training Load By Week


Sample Day 1

0:45:00
Short Run - 4x5min @ Z3-Z4 -45min

W/U 10-15min Easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort. Make sure the body is well warmed up before we start our main sets. . Main Set 4 x 5min @ upper zone 3 lower zone 4 with 2min easy recovery run between sets. Remember to keep your heart rate below threshold during the set. Remember good form and if you can run on a soft surface, that would be great. . W/D with left over time at zone 2 effort, once again on a soft surface if possible. . The main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficency.

Sample Day 2

0:45:00
1006m
Easy - 1100 - Swim Session

200 = (100 swim/25 kick/25 drill) . 250 = 1 x (3 x 50 +100 @ Hard Effort 15-20sec recovery) . 250 = 1 x 100/150 Moderate/Hard 20-30sec recovery between sets . 400 = 4 x 100 free w/paddles (low stroke count w/30sec rest)

Sample Day 3

0:45:00
Short Run - 5x3min @ Z4 -45min

W/U 10-15min Easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort, make sure the body is well warmed up before we start our main sets.
.
Main Set
5 x 3min @ lower zone 4 with 1:30min easy recovery run between sets. Remember to keep your heart rate below threshold during the set. remember good form and if you can run on a soft surface if possible that will be great.
.
W/D
warm down with left over time at zone 2 effort, once again soft surface if possible.
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Goal
the main goal of this workout is to build aerobic function at race pace intensity.It will also force you to run with greater mechanical efficency.

Sample Day 3

1:30:00
Long Bike + No Sets - Z2-Z3 - 1:30

Long Bike Session 1:30 total . W/U 20-30min easy spin @ 90rpm+ with Mixed Terrain Main Set: . 30-40min Easy/Moderate - Just enjoy the ride, keep heart rate between Z2 and Z3 or at an easy moderate effort. Keep cadence high (between 90-110 rpm) . W/D 20-30min easy spin @ 90rpm+ with Mixed Terrain.

Sample Day 5

1:00:00
Long Run + No Sets -Z2 - 1:00

W/U 15-20min easy + drills (make sure drills are focused towards your identified weaknesses.)
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Main Set: Mixed Terrain @ Z2 effort, see LT chart for Pace or Heart Rate informtion.

Sample Day 5

0:45:00
1097m
Easy - 1200 - Swimming Session

200 = own choice W/U . 200 = ( 2 x 50 swim/50 kick) . 300 = 1 x 50/100/150 free; all at mod/hard effort with 25-30sec recovery between sets. . 300 = 2 x 150 w/fins + w/paddles) . 200 = 1 x 200 easy swim W/D

Sample Day 6

1:35:00
Long Bike + 6x7min - Z4 - 1:35

Long Bike Session 1:35 total . W/U 10-20min easy spin @ 90rpm+ with Mixed Terrain @ Z2-Z3 effort . Main Set: . 6 x 7min @ Z4 effort with 2-4min recovery spin at Z2 between sets. focus on holding a racing position over similar terrain to what you are planning to race over. keep cadence high 85-90rpm+ remember to stand and stretch out once after every set so you do not tighten up. . W/D 10-20min easy spin @ 90rpm+ with Mixed Terrain.

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