Novice OLYMPIC Distance Triathlon. 08 Weeks. 4-6 hrs per week. Includes email access to coach.

Average Weekly Training Hours 05:14
Training Load By Week
Average Weekly Training Hours 05:14
Training Load By Week

For Novice or time-poor triathletes. This Olympic distance triathlon training plan guides you all the way to race day with seven workouts per week.


"The plan I used to train for my second Olympic this summer was amazing. It made a HUGE difference both mentally and physically. Not only was I faster but I enjoyed the training more." Grace Nalani, Sept 2015.


What's Included?


• Email access to the coach


• Structured workouts that you can export to Garmin, Zwift, TrainerRoad, Wahoo Elemnt etc


• Full lifetime access to your plan, including upgrades


Is This Plan For You?


There are usually 2 swims, 2 cycles, 2 or 3 runs and a strength workout each week, plus a day off. Every 4th week is an easier week. You can move the workouts around to suit your availability. Brick workouts and open water swims are included. Training Zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.


• Screenshot of the first 2 weeks (JPG)


• Screenshot of the biggest 2 weeks (JPG)


Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Advanced version, email us within the first 14 days and we'll swap it free of charge.


Questions?


Email: info@myprocoach.net


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Sample Day 2
0:35:00
35.6TSS
Speed Skill Bike

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.  

Warm Up:
5 mins easy Zone 2
5 mins as (20 secs in Zone 3, 40 secs in Zone 2) 

MAIN SET:
5x2 mins in Zone 4
With 2 mins recovery in Zone 2

Warm Down:
5 mins in Zone 1 to 2

Sample Day 3
0:35:00
1200m
Aerobic Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. The guide to abbreviations is in the 'How To Use Your Training Plan' PDF link on Day 1.

Warm Up:
In Zone 2:
300 as (100FC, 50DRILL, 100PULL, 50DRILL).

MAIN SET:
250FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
250FC in Zone 2.

Warm Down:
All in Zone 2:
200 alternating 25FC/25BACK.

Sample Day 3
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Sample Day 4
0:29:00
41.8TSS
Speed Skill Run

These short runs will maintain and develop your leg speed for faster running. Don't stress about getting the zones 100% right yet, just do your best for now.

Warm Up:
10 mins easy in Zone 2, chatting pace.

MAIN SET:
4 minutes at Zone 3 pace.
2 minutes easy jog in Zone 2.
4 minutes at Zone 4 pace.
2 minutes easy jog in Zone 2.
2 minutes in Zone 5.

Warm Down:
5 mins in Zone 2.

Sample Day 5
0:35:00
1100m
Pool Swim, Speed

These swims involve effort at race pace, with regular recoveries. They will build your speed for race day.

Warm Up:
All in Zone 2, with 5 secs rests.
100FC, 50KICK, 100PULL, 50BACK,

MAIN SET:
4x150FC BUILD (do each 150 slightly faster than the one before) +30secs rests.
1 minute rest.

Warm Down:
200 in Zone 2, mixed strokes

Sample Day 6
0:30:00
41.2TSS
Aerobic Endurance Run

A steady run, mainly in Zone 2. You should be able to chat at this intensity. You can jog/walk if you need to.

Sample Day 7
0:10:00
15.4TSS
Run off the bike, fast at first

Get off your bike and run for 5 minutes at Zone 4. Then settle down into Zone 2 for the remainder.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

For help finding your plan, email me: info@myprocoach.net or visit myprocoach.net