Intermediate 16 week Olympic Distance Triathlon

Author

Marty Gaal

All plans by this Coach

Length

16 Weeks

Typical Week

1 Day Off, 3 Run, 1 Strength, 3 Bike, 3 Swim

Longest Workout

1:15 hrs swim
3:00 hrs bike
1:15 hrs run

Plan Specs

triathlon olympic intermediate advanced hr based strength

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Summary

Athlete's using this plan should have a minimum 2-3 years of triathlon experience and be comfortable training 10-15 hours per week. This training plan uses heart rate (HR) and perceived efforts (RPE) for workout guidelines. The biggest weeks get into the 12-13 hour range with options for more (or less) and the recovery weeks average 6-7 hours. Strength training is included.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:33
Training Load By Week
Average Weekly Training Hours: 09:33
Average Weekly Breakdown

Marty Gaal, CSCS. Raleigh, NC area with 15 years full time coaching experience.

One Step Beyond

Raleigh/Cary, NC area triathlon coaching specialists.

We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at www.osbmultisport.com.

A full time triathlon coaching business since 2005.

Back to Plan Details

Sample Day 1

0:30:00
3.5mi
30' easy, stride rate

run 30min easy-steady (Z1-2)
goal is to keep stride rate over 88/min, work towards this if you're not there.

Sample Day 1

0:45:00
AA description - V2

WU: 5 minutes easy aerobic exercise
MS: Anatomical Adaptation strength phase
2 sets of 15-20 reps, light weight, 1-2 minutes rest between sets, Include:
Leg press or lunges
Lat pulldowns
Planks - front and sides (30 sec to 1 minute each)
Knee extensions
Hip abduction
Hip adduction
Bench press (alternate standard, incline, and decline among separate sessions)
Abdominal twists or swiss ball ab crunches (machine or medicine ball)
Seated rows
calf raises (2-3 sets)
Optional cooldown 5 minutes spin low resistance

Sample Day 2

1:15:00
22mi
1.5hr low Z2

ride 1-1.5 hour easy to low Z2

Sample Day 2

0:50:00
1829m
2K w 8 x 100 steady, pull 4

swim 2k: 500 easy 8 x 50 drill 25, easy 25 on :10 300 kick 8 x 100 steady mid Z2, pull 4 of them, on :15 50 cooldown

Sample Day 3

0:45:00
5mi
40-50min easy on soft surface

run 40-50min easy on soft surface.
Keep cadence over 88/min. Good relaxed form.

Sample Day 4

0:45:00
AA description - V2

WU: 5 minutes easy aerobic exercise
MS: Anatomical Adaptation strength phase
2 sets of 15-20 reps, light weight, 1-2 minutes rest between sets, Include:
Leg press or lunges
Lat pulldowns
Planks - front and sides (30 sec to 1 minute each)
Knee extensions
Hip abduction
Hip adduction
Bench press (alternate standard, incline, and decline among separate sessions)
Abdominal twists or swiss ball ab crunches (machine or medicine ball)
Seated rows
calf raises (2-3 sets)
Optional cooldown 5 minutes spin low resistance

Sample Day 4

0:50:00
1829m
2K w 3 x 300 (200 cruise, 100 high Z2) & 6 x 50 PS

swim 2k:
500 easy
4 x 50 kick on :10
3 x 300 (200 cruise, 100 build to fast) on :30-40, pull 1 optional
6 x 50 Powerstroke 25, easy 25 on :10
100 cooldown

Intermediate 16 week Olympic Distance Triathlon

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