12 Week Olympic Tri

Average Weekly Training Hours 07:04
Training Load By Week
Average Weekly Training Hours 07:04
Training Load By Week

For the beginner/intermediate Triathlete with a strong base and limited time to train. Athletes should have 6-8 weeks of base training in before beginning this program. Focus is placed on diversifying workouts effectively with 3:1 build:recovery week periodization. Train smart and stay healthy with this plan and enjoy strong finish on race day.

Sample Day 1
0:30:00
Cross Training

Strength:
Cross Training should include Prescribed Exercises from Functional Movement Screen with Certified Professional. XT can also include class-based fitness, yoga, pilates, etc.

Sample Day 1
0:45:00
Swim: Speed 10x100

WU: 4x50 MS:10x100, focus on speed, technique, breathing, and relaxing

Sample Day 2
0:20:00
Foam Rolling Routine

It is encouraged that Foam Rolling be performed in the morning and evening. Foam Roll slowly w/ focus on restrictions or 'knots' and awareness of areas of discomfort during activity (swimming, biking, running, xc, etc). Spend 3-5 minutes on each area, additional time may be needed for specific regions. Piriformis (sitting on FR w/ leg crossed over opp knee and leaning to the side of the crossed leg) Hamstrings Calves (focus on medial and lateral aspects as well) Quads (focus on medial and lateral aspects as well) IT-Band Adductors (align FR parallel to your torso and position your hip/knee at 90 on the FR) Lats (position the FR horizontal along the mid-upper region of your back, lean to the side of the lat being rolled)

Sample Day 2
1:00:00
Bike: 60-min, intervals

60min, zone 2-4, add intervals (5-7 mins) at increased intensity

Sample Day 3
0:30:00
Cross Training

FMS Workout

Sample Day 3
0:30:00
Run: Easy 30

Easy Run, zone 2-3

Sample Day 4
1:00:00
Bike: 60-min, zone 2-3

60min, zone 2-3

Adam Goodrich, CSCS, USAT, FMSC

Conservative training plans for endurance athletes in search of a program focused on preventing injuries. When you are injured, you have nothing. When you are functionally sound, you can optimize fitness, then achieve your training and race potential.
Use these plans to train strong and smart, and to keep time in your schedule for your friends and family.