Browse More Plans

Triathlon: Olympic Distance Triathlon Race Plan, Intermediate: 5.75 to 10.5 hrs/wk


Gale Bernhardt

All plans by this Coach
No Ratings


9 Weeks

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?

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:10 hrs 1:00 hrs
Bike x3
3:40 hrs 3:00 hrs
Run x3
1:46 hrs 1:00 hrs
Strength x1
0:50 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:10 hrs 1:00 hrs
3:40 hrs 3:00 hrs
1:46 hrs 1:00 hrs
0:50 hrs 1:00 hrs

Training Load By Week

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website

$74.95 - Buy Now