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23 weeks to INTERMEDIATE/ADVANCED Olympic Distance Tri

Browse More Plans

23 weeks to INTERMEDIATE/ADVANCED Olympic Distance Tri


Siri Lindley & Rebekah Keat

All plans by this Coach


23 Weeks

Plan Description

I am excited to present to you Team Sirius’s
23 weeks Intermediate/Advanced Olympic Distance plan to prepare you for your key Olympic Distance race.

This plan is perfectly suited for the more advanced and enthusiastic age grouper who may be limited on time, eager to complete their key race 100% prepared. Weekdays include one workout per day and some weekend days 2 workouts per day.

Because of the length of the plan, I am assuming you are starting after finishing a beginner plan or with a good base or sound foundation of fitness. We will spend the first 4 weeks building up your fitness with mostly strength based work and less intense efforts, and thus preparing you for what's to come!

This plan ranges from 8 hours a week to a maximum of 15 hours.
The plan covers all the bases, and leaves no stone unturned.
I am also certain that it will keep you motivated, inspired and continually progressing!

Should you have other races during this 23 week block, you can purchase the 10day Taper plan from Training Peaks that I have on sale. This plan would be inserted into the 10 days leading into your race..and the days after the race. This allows for you to be able to train for your "A" race but race successfully in all other races you hope to compete in, throughout the season.

If you are time limited, yet eager to achieve your goals in this amazing sport, this plan is for you!!!

If you are after a even more advanced Olympic plan (i.e. without time restraints and capable of doing 2 sessions per day) -I would advise the 16 week ADVANCED Olympic distance plan.

If you do wish for more personalized coaching you can choose to UPGRADE to GOLD coaching available for $199 month which includes :
Initial phone call with your TSTC Coach and monthly follow up phone call with your TSTC coach
Weekly Feedback on training via Training Peaks with your TSTC coach
Weekly email with your TSTC coach
FREE TSTC general membership during the 23 weeks and HUGE sponsor discounts 20-60 % off

Enjoy this plan and remember "its not just about swim bike run its who we become"!

I hope that you take on this awesome plan.
It will be awesome to welcome you to Team Sirius, and be a part of your quest for excellence!!!

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
03:44:00 01:40:00
Run x2
02:07:00 01:30:00
Bike x1
02:10:00 03:00:00
Brick x1
01:24:00 03:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:44:00 01:40:00
02:07:00 01:30:00
02:10:00 03:00:00
01:24:00 03:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Siri Lindley

Sirius Athletes Inc.

Siri Lindley is a former World champion Triathlete. She is arguably the best female coach this sport has ever seen. She has coached athletes to multiple World Championship Crowns, and Olympic Medals. Siri coaches the mind, body and spirit, and is fully invested in coaching each athlete uniquely.
Her plans have led to incredible success and come with rave reviews of those who have successfully followed them.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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