Browse More Plans

Olympic Distance 12 week Intermediate

Browse More Plans

Olympic Distance 12 week Intermediate


Brian Grasky

All plans by this Coach


12 Weeks

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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:15:00 01:00:00
Run x3
02:28:00 01:30:00
Bike x2
03:16:00 03:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:15:00 01:00:00
02:28:00 01:30:00
03:16:00 03:00:00
Day Off
—— ——

Training Load By Week

Brian Grasky

Grasky Endurance Coaching

5-time National Champion and World Champion Coach. Long course, short course and off-road triathlon. Experience at all distances and levels, first-timer through elite.

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

Contact me for more information and pricing.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

24% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$94.99 USD for the first year, billed yearly.

$49.00 - Buy Now