Olympic Distance Triathlon (19 weeks)
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.
Before purchasing this plan, you must be proficient in:
Swimming 20 mins non-stop
Cycling 45 mins non-stop
Running 30 mins non-stop
The Olympic distance triathlon will take the average age-grouper 2:30-4:00 hours to complete. Therefore, if you do not meet these baselines, please consider participating in a training plan for a sprint triathlon prior to the Olympic distance or continue to build your base until the baselines are met.
Prior to starting this program, you can obtain your heart rate zones for the run and cycle (or power zones for the cycle) either in lab setting or through field tests. During the mid-plan retest, you must retest in the same manner as your pre-plan tests.
Field Tests are as follows for Olympic distance:
3 x 200m as fast as you can sustain with :20 RI. All intervals must be with :10 of each other to be most accurate. You use the average time of the 3 tests and divide by 2 to obtain your "test pace"/100m.
Run & Cycle:
10 min easy warm-up. At the 10 min mark, hit the "Lap" button on your watch and run/cycle 20 mins as fast as you can sustain. You then use your average heart rate/power over the 20 mins to determine your training zones.
Also, if in the beginning you cannot complete the total swim workout, shorten the main set according to your current fitness. After 4-6 weeks, you should be caught up to the full workouts. Swim intensities using the RPE scale are as follows: 6-11 easy, 12-15 moderate.
Finally, if you are excessively tired from a particular workout, week or training block and need a rest or additional recovery, listen to your body. Take an extra day or three or even a week if that is what it takes. This program is designed so if you miss a few workouts, it won't ruin your training. After all, it doesn't matter how well or fast you can swim, bike or run; if you don't make the start line, it really doesn't matter.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:41 hrs||1:00 hrs|
|1:40 hrs||1:30 hrs|
|2:26 hrs||3:00 hrs|
|1:06 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:41 hrs||1:00 hrs|
||1:40 hrs||1:30 hrs|
||2:26 hrs||3:00 hrs|
||1:06 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices: