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Olympic Distance 12 week Intermediate


Brian Grasky

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12 Weeks

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Plan Description

This plan is for you if you're looking to improve your time in your next Olympic Distance race. You should have finished a few triathlons, including having completed an Olympic Distance race, and have up to 10 hours a week to train. This plan incorporates speed (tempo) training, power improvements, and brick workouts to bring your times down!
You should be able to run 30 minutes, cycle 50 minutes, and swim 800yds before starting this plan. If your fitness is better than this, your improvements will be quicker.

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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:15 hrs 1:00 hrs
Run x3
2:28 hrs 1:30 hrs
Bike x2
3:15 hrs 3:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:15 hrs 1:00 hrs
2:28 hrs 1:30 hrs
3:15 hrs 3:00 hrs
Day Off
—— ——

Training Load By Week

Brian Grasky

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.

$49.00 - Buy Now