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12 Week Advanced Time-Efficient Olympic Distance (Non-Drafting) Base Focus


Ben Bartlett

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12 Weeks

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Plan Description

Are you an age grouper who has a strong base of experience racing and training for non-drafting triathlons? Looking to move up and/or shoot for the podium in your age group or overall at your local race or be competitive at USAT Nationals at the Olympic distance? Here is a structured, highly time-efficient program for developing physiological and mechanical efficiency in all three disciplines with an orientation towards preparation for the quality phase of training for non-drafting, short course (Olympic distance) racing.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:38 hrs 1:15 hrs
Bike x3
4:07 hrs 3:00 hrs
Run x3
2:43 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:38 hrs 1:15 hrs
4:07 hrs 3:00 hrs
2:43 hrs 2:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Ben Bartlett

Bartlett Multisport

Aside from competing at a semiprofessional level for the last ten years in triathlon, Coach Bartlett has successfully coached a range of abilities in endurance sport (triathletes, runners, cyclists, and swimmers), from beginners to advanced NCAA D1 graduates from varsity collegiate swim/run programs. Coach Bartlett interacts with his athletes on a daily or bi-daily with feedback. Programs for athletes are built and adjusted on a weekly basis according to how athletes respond to their training.

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