Intermediate 16 week Olympic Distance Triathlon

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

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.

Sample Day 2
0:45:00

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
0:30:00
3.5mi

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 3
1:15:00
22mi

ride 1-1.5 hour easy to low Z2

Sample Day 3
0:50:00
1829m

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 4
0:45:00
5mi

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

Sample Day 5
0:50:00
1829m

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

Sample Day 5
0:45:00

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

Marty Gaal, CSCS
|
1971

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.