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Intermediate 10 Week Olympic Distance Triathlon

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Intermediate 10 Week Olympic Distance Triathlon


Marty Gaal

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10 Weeks

Plan Description

This program is for athletes with 1-2 years of triathlon experience or several years of single sport experience. The plan averages 10-11 hours per week with 1 recovery week at 6 hours, and tapers off towards the goal race. Training is based on heart rate and perceived exertion (RPE). Strength training is incorporated into the plan as well as basic adjustments for time or sport skill levels.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:17:00 01:15:00
Bike x3
03:47:00 03:00:00
Swim x3
02:15:00 01:10:00
Day Off x1
—— ——
Strength x1
00:46:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
02:17:00 01:15:00
03:47:00 03:00:00
02:15:00 01:10:00
Day Off
—— ——
00:46:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Marty Gaal, CSCS. Raleigh, NC area with 15 years full time coaching experience.

One Step Beyond

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

A full time triathlon coaching business since 2005.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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.

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