12 Week Olympic Finishers Plan

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12 Week Olympic Finishers Plan


Jason Stine


12 Weeks

Typical Week

1 Swim, 2 Bike, 2 Day Off, 2 Run, 1 Strength

Longest Workout

1829 m swim
2:00 hrs bike
1:00 hrs run

Plan Specs

triathlon olympic beginner intermediate

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Comprehensive 12 week Olympic triathlon finishers plan. This plan will get you to the starting line with confidence. The plan will guide you through what is needed to finish strong with a smile on your face as you cross the finish


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:19
Training Load By Week
Average Weekly Training Hours: 03:19
Average Weekly Breakdown

Sample Day 1

1100 Swim and drills

200 easy warm up swim --------------------------- 300 swam as-100 pull buoy- 50 kick board- 150 straight moderate effort swim  ---------------------- Rest 1 min ---------------- 400 swam as -200 Straight moderate effort swim- 50 Kick board- 150 Pull buoy --------------------------------------------- 200- Cool down easy effort swim

Sample Day 2

40 Min Bike set in the saddle

This bike set is about being in the saddle for 40 min. 10 min warm up easy spin keeping cadence between 88-94 ----------------------------------------- 2X 10 min - ridden as- 8 min solid pace shifting threw gears to maintain a 90 cadence 2 min high cadence sprint ----------------------------- 10 min easy spin cool down

Sample Day 4

30 min timed run

Pretty straight forward 30 min run. 10 min warm up comfortable easy pace 10 min reach the top of your comfort zone time to run 10 min easy cool down ( this should be a tad faster than your warm up)

Sample Day 5

Endurance Yoga


Sample Day 6

1hr w/2x 10min race pace

20 min WU easy ride keeping cadence 88-92
2x10 of RACE PACE/Easy ride -5 min of Steady race pace effort (this is a solid effort but not all out). 5 min of easier high cadence- Repeat
How steady can you keep this? Try to keep the race pace segments the same and even

20 min easy CD spin cadence 88-92

Sample Day 7

3 mile shake run

easy run... Shake your legs out from the day before. Start slow finish strong ...Always ask yourself can I maintain this pace and finish the run if the answer is anything BUT 100% yes ... Slow down

Sample Day 8

Simple 1200 recovery Swim

300 warm up easy effort focus on proper technique and comfortable easy breathing 
7x100 swam as - 75 easy 25 sprint -30sec rest between 100's
200 cool down your choice easy swim back stroke freestyle butterfly however you would like to swim but nice and easy cool down

$65.00 - Buy Now