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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

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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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
3:55 hrs 2:30 hrs
Swim x2
1:49 hrs 1:00 hrs
Other x2
0:23 hrs 0:12 hrs
Run x2
1:41 hrs 1:15 hrs
Day Off x1
—— ——
Brick x1
0:40 hrs 1:00 hrs
Strength x1
0:36 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:55 hrs 2:30 hrs
1:49 hrs 1:00 hrs
0:23 hrs 0:12 hrs
1:41 hrs 1:15 hrs
Day Off
—— ——
0:40 hrs 1:00 hrs
0:36 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported 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.

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