Triathlon: Olympic Distance Triathlon Race Plan, Intermediate: 5.75 to 10.5 hrs/wk
Author
Gale Bernhardt
All plans by this CoachLength
9 Weeks
Typical Week
1 Strength, 3 Swim, 3 Bike, 3 Run
Longest Workout
1:00 hrs swim
3:00 hrs bike
1:00 hrs run
Plan Specs
triathlon olympic intermediate advanced
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Summary
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.
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Stats
Sample Day 1
Warm up cycling or running 10-30 minutes. For each of the designated exercises, complete 1 set of 20 reps at a light weight, increase the weight and do 1-2 sets x 12 reps, increase the weight and do 1-2 sets x 6-8 reps. For the remaining exercises, complete 2-3 sets of 12 - 15 reps. Decrease the sets and weight in heavy racing periods.
Sample Day 2
You can use the detailed, structured workout included here. Keep intensity mostly Zone 1-2 intensity.
If you swim with a masters group, include form work and keep today mostly aerobic.
You can select a "Workouts in a Binder for Triathletes" Endurance (Form) card as an alternative.
Sample Day 2
This workout helps work the dead spot out of pedal stroke. After a warm-up, with light resistance on an indoor trainer, do 100 percent of the work with one leg while the other leg is or resting on a stool. The bottom of the stroke is similar to the motion of scraping mud off the bottom of your shoe. The top of the stroke can be improved by driving toes forward. In all positions, keep the toes relaxed. Do not allow them to curl-up and clinch the bottom of your shoe. (This can be done outdoors by relaxing one leg while the other leg does most of the work.) After doing a work segment with each leg (start with 20-60 seconds per leg), spin easy with both legs for 1-3 minutes and then go back to single legwork. Begin with a cumulative time of 3 to 5 minutes on each leg and build time, as you become stronger.
Sample Day 3
BT: After a good warm-up in Zones 1-2, include a few fast accelerations with ample rest. Then proceed to the track workout described.
Sample Day 4
This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.
Sample Day 4
You can use the detailed, structured workout included here. Keep intensity mostly Zone 1-2 intensity.
If you swim with a masters group, include form work and keep today mostly aerobic.
You can select a "Workouts in a Binder for Triathletes" Endurance card as an alternative.
Sample Day 5
Run on a flat course, a soft surface would be best (grass, dirt or a treadmill) keeping heart rate in Zone 1.