Triathlon: Olympic Distance Triathlon Race Plan, Intermediate: 5.75 to 10.5 hrs/wk
Triathlon: Olympic Distance Triathlon Race Plan, Intermediate: 5.75 to 10.5 hrs/wk
Plan Description
New! Device downloadable swim workouts. This 9-week training plan is for experienced triathletes looking to race an Olympic distance event under three hours - or improve their current time. To improve your speed we’ll use a combination of heart rate monitoring (be sure to read the Intensity document), pace (speed) and rating of perceived exertion (RPE). I’ve also included a few power-based workouts for those of you that have access to power meters on your bike. (No, a powermeter is not a “must” to use this plan.)
To get the most out of this training plan, you need to know or estimate your open 10k run time (run time not at the end of a triathlon.) To get your open 10k run time, use a recent result from a running event. To estimate your open 10k pace from a triathlon event, subtract 10 to 20 seconds per mile. (Your open 10k time is typically faster than a triathlon 10k time.) If you have a powermeter for your bicycle, know your average power output for an all-out 30-minute time trial (CP30).
Week 1 of the training plan can be found by selecting the Plan Preview. Your training hours remain steady at 10:30 for all working weeks and recovery weeks are at 5:45. Improved speed is achieved by specific quality workouts, strategically planned. Part of the strategy is recovery within a week and recovery weeks.
Find the supporting documents you need to help you with this plan at this link.
You can find more training plan choices at THIS HOT LINK.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Swim
x3
|
02:10:00 | 01:00:00 |
Bike
x3
|
03:40:00 | 03:00:00 |
Run
x3
|
01:46:00 | 01:00:00 |
Strength
x1
|
00:50:00 | 01:00:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
02:10:00 | 01:00:00 | |
|
03:40:00 | 03:00:00 | |
|
01:46:00 | 01:00:00 | |
|
00:50:00 | 01:00:00 |
Training Load By Week
- 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?15% 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.