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12 week Speed Focused Olympic Distance w/video tips (Triathlon)


Austin Mitchell

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13 Weeks

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Plan Description

Lose weight, gain free speed and stay injury free with this plan. It perfect for the final 12 weeks prior to a race after a decent amount of base training has already been established.

This Plan was compiled by All American, Master Trainer, USAT, and TrainingPeaks Coach in Boulder Colorado, Austin Mitchell. This periodized, and primarily duration based plan touches all the training basis such as time, intensity, type, frequency recovery and nutrition. This training plan was compiled over three years as Austin personally researched and tested various workout from many resources. There are several "secret" workouts included that have evolved from world class coaches and several others world class athletes and coaches that austin has learned from. This Plan is very unique for intermediate and advanced triathletes because after completing one "12 Week Peak" cycle, the athlete can increase difficulty level by increasing duration of all workouts by approximately 10%. This plan is primarily use for Olympic distance and Half distance events. Doubling the total volume in this plan allows athletes to use the plan for a Full Distance triathlon such as REV3, Challenge, and that other brand that sounds like FryingPAN,and so on. lol This allows the athlete to use this training Program and the extremely effective workouts (and recovery techniques) throughout the year without a plateau in fitness or injury.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
1:56 hrs 1:15 hrs
Bike x4
3:21 hrs 2:00 hrs
Run x4
2:13 hrs 1:15 hrs
Strength x2
1:13 hrs 1:00 hrs
Rowing x2
0:22 hrs 0:15 hrs
XC-Ski x1
0:09 hrs 0:45 hrs
Other x1
0:07 hrs 0:30 hrs
Day Off x1
0:04 hrs 0:05 hrs
Workouts Per Week Weekly Average Longest Workout
1:56 hrs 1:15 hrs
3:21 hrs 2:00 hrs
2:13 hrs 1:15 hrs
1:13 hrs 1:00 hrs
0:22 hrs 0:15 hrs
0:09 hrs 0:45 hrs
0:07 hrs 0:30 hrs
Day Off
0:04 hrs 0:05 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Austin Mitchell


With background of exercise science and a niche in Triathlon, many athletes have achieved their goals with him in short sprints and Ironman distance endurence events. With experience as an elite athlete who has won multiple triathlons and who works closely with people on a one-on-one basis daily, he has learned to understand how the body responds and signs to look out for. Applying and explaining training philosophies with combination of science and athlete feedback, quickly transforms athletes.

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