Olympic Distance 16 week Intermediate

Average Weekly Training Hours 08:03
Training Load By Week
Average Weekly Training Hours 08:03
Training Load By Week

This plan is for you if you have experience in triathlon, and your goal is to increase your speed at the Olympic distance. This plan demands an average of 9 hours a week and a maximum of just over 11 hours. You should have no problem running 30 minutes, riding for an hour, and swimming 800yds before strting this plan.

This plan uses heart rate zones and perceived effort for pacing and effort level.

Sample Day 2
0:45:00

400,300,200,100 (20")

Sample Day 2
0:30:00

Easy

Sample Day 3
0:45:00

Easy to moderate, rolling hills

Sample Day 4
0:30:00

Easy

Sample Day 5
0:30:00

3x200 (20"); 6x50 fast (30")

Sample Day 6
1:30:00

Easy

Sample Day 7
0:20:00

Steady swim; work on stroke, not speed

Brian Grasky
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Grasky Endurance Coaching

Xterra, long and short course triathlon at all levels. Experience at all distances and levels, first-timer through elite.

Full-time Coaching: Unlimited email and phone contact, full-service training plans utilizing perceived effort, heart rate, and power data, and performance and goal feedback regularly.

Week-long camps and short clinics sharing my knowledge of training and racing, preaparing the athlete for specific races.

Contact me for more information and pricing.