Achieve your best ever race-fitness from 7:15-10 hrs training per week!
"I followed your intermediate Olympic Distance Training plan. I am amazed at how the structured routine helped my performances." Rodrigo Valdes, 18th July 2017
"I raced yesterday in San Diego after following your Intermediate Olympic plan and got 2nd in my age group as well as the 5th fastest bike split out of over 300. I did the same race last year and I was 7 minutes faster this year!" Nick Goldston 25 June 2018
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This plan is designed to get you in peak shape for your target "A" race at Olympic Distance, although you can include other events too. There are 2 swims, 2-3 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Brick workouts and open water swims are included. To be successful with this plan you should have at least 12-months experience of frequent triathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.
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Please click on the link below for your guide to the strength and conditioning workouts.
This test helps you to measure fitness and create accurate training zones.
6x50FC in Z2 + 20secs rest.
4x(25FC in Z4 + 25FC in Z2) + 20secs rest.
1x400FC maximal effort time trial, record time.
5 mins easy active recovery
1x200FC maximal effort time trial, record time.
2 x 100 FC BUILD** +15secs rests.
1 minute rest.
200 FC BUILD
1 minute rest.
4 x 50 FC BUILD +15secs rests.
*If you use yards, do this test in yards. If you use meters, do this test in meters.
**BUILD = Do each rep faster than the previous one in that set. So start off at an appropriate pace!
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12mins in Z2.
5mins as (15secs in Z4, 45secs easy in Z2)
20mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5mins in Z2.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady).
4 x 30 secs accelerating from Z2 to Z4. With 30 secs recoveries in Z1.
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy)
These sessions will be done at lower intensities. The goal is to build your swim endurance and feel for the water. Follow the distance guidelines below and don't worry about the time for now. The guide to abbreviations is in the PDF attached to Day 1. See attached technique drill guidelines (side kick and front scull)
100FC in Zone 2 + 15secs rest.
5x100 with fins if possible (+10secs rests) as:
Rep 1. 25 Side Kick L, 25 Side Kick R, 50FC
Rep 2. FC breathe every 5
Rep 3. 25 Front Scull/25FC
Rep 4. 25 Side Kick L, 25 Side Kick R, 50FC.
Rep 5. FC breathe every 5
All in low Zone 4.
4x100 +10secs rest,
2x200 +20secs rest,
2x300 +40secs rest.
200 as (FC/PULL/BACK/BREAST). All in Zone 2.
Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength (torque) which will help you get more power out of each pedal stroke. Do them on your race-day bike position if possible.
10 mins in Zone 2, normal cadence.
13, 11, 9 mins all in a big gear, all at 60rpm, in Zone 3. +2mins easy spin recovery in Zone 2.
5 mins in Zone 2, normal cadence.
Get off your bike and run for 5 minutes at Zone 4. Then settle down into Zone 2 for the remainder.