GTS Tri Coach Georgia Olympic Distance Triathlon Plan

Average Weekly Training Hours 05:15
Training Load By Week
Average Weekly Training Hours 05:15
Training Load By Week

This plan will help you feel confident to complete and compete in an Olympic Distance Triathlon

Sample Day 2
0:25:00

Around 1500 yards.
500 easy choice
10 50's (odds drill, evens swim)
2 x 200 easy with 30 seconds rest
100 warm down

Sample Day 3
0:45:00

Easy spinning here. On the trainer or outside

Sample Day 5
0:30:00
swim/technique

Warm up 400 choice
200 w/fins (50 kick/50 swim)
10x50 build 1-5 (twice)
500 pull (moderate pace like the middle of an olympic swim)
5X100 build
100 warm down

Sample Day 6
0:34:59

Easy running

Sample Day 7
0:49:59

Easy riding, choice of indoor or out.

Sample Day 9
0:25:00

10 minute warm up
4 x 50 meter strides (building into the effort, not all out)
1 minute easy jog between
10 minute warm down.

Sample Day 9
0:30:00
Moderate swim

400 w/u
4x150 (odds swim/stroke/swim by 50. evens kick/drill/swim by 50).
2x
(2x50 (first is hard, 2nd is moderate)
200 pull Moderate)
2x50 (first is mod, 2nd is hard) 15 sec rest on all
100 w/d