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Olympic Distance Triathlon Plan - 16 Week run-up


Dave Burgess

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16 Weeks

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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.

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Plan Description

This 16 week run-up plan is for the advanced triathlete, who has a solid base (including aerobic and race specific / speed work) looking for a high performance training plan. This plan includes all pertinent aspects: Aerobic endurance, speed, speed endurance / threshold and will test your fitness!

This plan also includes baseline tests for your swim, FTP testing for your bike, and a regression rate test for your run. You'll then utilize provided spreadsheets that will take the metrics you generate from these tests and create your heart rate or power training zones for all training. Paired with the included plan guide that will outline and explain all aspects of the plan, you should have all the information you need to take your training to the next level.

Any questions? Please contact me via my contact info. I can help with the beginning testing phase, or answer any questions that you might have.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:56 hrs 1:45 hrs
2:08 hrs 1:15 hrs
2:57 hrs 2:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:56 hrs 1:45 hrs
2:08 hrs 1:15 hrs
2:57 hrs 2:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Dave Burgess

Podium Training Systems

Dave is dedicated to high performance triathlon and endurance sport coaching. Dave works with athletes of all abilities -first-time to elite- competing in distances from sprint to full Ironman, as well as Xterra. Dave is an expert in swimming analysis, and prides himself on his ability to work with athletes of all levels - whether remote or local.

Dave's goal is to provide athletes with the best coaching and instruction - ensuring the highest possible performance and improvement.