Olympic Triathlon Plan for Women (Experienced, 18 Weeks), Starts or Ends Anytime
Krista Schultz, MEd, CSCSAll plans by this Coach
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“It's never too late to be what you might have been.” - George Elliot
Especially designed for EXPERIENCED female triathletes who have completed muiltiple sprint and international distance triathlons, the primary goal of this 18-week training plan is to prepare you to EXCEL in YOUR International (Olympic) Distance Triathlon on race day
Crafted by USA Triathlon-certified coach and Elite triathlete Krista Schultz, MEd, CSCS, This plan includes scientifically designed workouts formulated from over 12 years of practical coaching and racing experience.
Starting 18 weeks before your goal race, this plan progresses through two base periods and two build periods (10 hrs max per week) prior to peaking and tapering the last two weeks. Following the first base period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 2 hrs biking and 80 min running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may also use a GPS-device for running or power meter for cycling, too.
Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards
• Bike: 60 min
• Run: 40 min
Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan.
Please note: This plan can be re-used in the future (change start or end date).
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:12 hrs||1:19 hrs|
|2:16 hrs||1:00 hrs|
|3:05 hrs||2:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:12 hrs||1:19 hrs|
||2:16 hrs||1:00 hrs|
||3:05 hrs||2:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor