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Intermediate 10 Week Olympic Distance Triathlon

Author

Marty Gaal

All plans by this Coach
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Length

10 Weeks

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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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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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:17 hrs 1:15 hrs
Bike x3
3:47 hrs 3:00 hrs
Swim x3
2:15 hrs 1:10 hrs
Day Off x1
—— ——
Strength x1
0:45 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:17 hrs 1:15 hrs
Bike
3:47 hrs 3:00 hrs
Swim
2:15 hrs 1:10 hrs
Day Off
—— ——
Strength
0:45 hrs 0:45 hrs

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 www.osbmultisport.com.

A full time triathlon coaching business since 2005.

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