Endurance Nation Expert 32 week Olympic

Average Weekly Training Hours 12:26
Training Load By Week
Average Weekly Training Hours 12:26
Training Load By Week

Get a full 32 week plan for your KEY Olympic Distance race. You can jump into this plan in the middle of the season as well. These are smart and challenging workouts to get you primed to race.

Sample Day 1
0:45:00

include core and balance

Sample Day 1
0:50:00

spin with drills

Sample Day 1
0:30:00

easy pace. all in zone 1

Sample Day 2
0:45:00

include core and balance

Sample Day 2
0:10:12

Sample Day 2
1:10:00

adjust number of sets for time. warmup = 15:00
main set = 5 x (2:00 big gear <80 rpm / 1:00 >100 rpm / 2:00 big gear 50-60 rpm / 1:00 >100 rpm) 2:00 RI between intervals. HR 3+ to low zone 4.
cooldown: 10:00

Sample Day 3
0:50:00

warmup: 500 choice and techniques main set: 15 x 100 (upper zone 3) as such (5 x 100 with :30 RI) kick 50 (5 x 100 with :15 RI) kick 50 (5 x 100 :20 RI) kick 50 cooldown: 300 choice