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20 WEEK Silver Olympic Distance Race Plan (SUNDAY RACE DAY)

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20 WEEK Silver Olympic Distance Race Plan (SUNDAY RACE DAY)


Stefan Lawrence @ TRI-SL-TRAINING

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20 Weeks

Plan Description

This Olympic distance training plan has been developed to improve performance for athletes who have completed Olympic distance events before and are hunting a PB or have done so with very little structure to their training, it is also a fantastic program for individuals making the step up from a Sprint distance performance base and wanting to do it well. This program integrates testing to allow you to train within optimal intensity zones and all tests and the zones derived from them are usable with heart rate, GPS or power training devices. Key to this program is time efficient training and each week you will gain the confidence that every effort you make is taking you closer to your performance goal, with specific work we balance this with specific recovery to allow you to adapt and recover building your fitness so a minimum of one non training day is included within each week.
If you want to perform well and make the most of your training time and efforts then this is the program for you.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:55:00 02:30:00
Swim x2
01:50:00 01:00:00
Other x2
00:23:00 00:12:00
Run x2
01:42:00 01:15:00
Day Off x1
—— ——
Brick x1
00:40:00 01:00:00
Strength x1
00:36:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
03:55:00 02:30:00
01:50:00 01:00:00
00:23:00 00:12:00
01:42:00 01:15:00
Day Off
—— ——
00:40:00 01:00:00
00:36:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Stefan Lawrence

Coach to both novice and high performance athletes. My services and coaching programs are not ability dependent, the only prerequisite is desire and motivation to improve. I offer fully personalised coaching packages with full guidance and feedback for athletes wanting to achieve their personal best as well as static training plans to enable you to have your best performance on the day that matters. Join TRI-SL-Training and start your triathlon journey with guidance and full support.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • 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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