This 12-week plan is specially designed for the intermediate triathlete, regardless of age, who has been training for triathlon for more than 2 years and has a goal to perform well in his/her age group at an A-priority, Olympic-distance (S-1500m/B-40k/R-10k) triathlon in the 12th week of this plan. This detailed and easy-to-follow training plan starts with the Base 3 period (4 weeks) and includes 6 weeks of Build period, 1 Peak week and 1 Race week. To start this plan you should be capable of swimming 45 minutes, running up to an hour and biking up to 90 minutes. The weekly hours range from 6 to 10 with 9 hours per week being the most common. In a typical week you will do 3 swims, 3 bikes and 3 runs. Self-testing is included to help gauge progress toward a respectable placing in the race.