"I followed your intermediate Olympic Distance Training plan. I am amazed at how the structured routine helped my performances." Rodrigo Valdes, 18th July 2017
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There are usually 2 swims, 2 or 3 cycles, 2 or 3 runs and a strength workout each week, plus a day off. Every 4th week is an easier week. Brick workouts and open water swims are included. To be successful with this plan you should have at least 12-months experience of triathlon training. 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)
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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.
15mins easy Zone 2
7,6,5,4 mins all in upper Zone 4 +3mins rests in Zone 2.
8mins easy spin down in Zone 2
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.
Please click on the link below for your guide to the strength and conditioning workouts.
These sessions involve sustained efforts at your 1-hour race pace with relatively short recoveries. They are designed to increase your speed endurance.
15mins easy jog in Zone 2.
5 x 5 mins. Aim for Zone 4 + 1 minute jog recoveries in Zone 2.
5mins in Zone 2
These swims involve efforts at race pace or above, with short recoveries, designed to build your speed endurance for race day. For all the swim sets in this training plan you don't need to worry about the total duration (in minutes), it's only there as a rough guide. The most important thing is that you complete the total distance, in whatever time it takes you personally.
All in Zone 2.
200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest.
100 as (50DRILL/50FC) +15secs rest.
100 as (50DRILL/50PULL).
8x100 alternating (100FC/100PULL) in Zone 4
4x50KICK in Zone 4 +15secs rests,
4x100FC as (25 in Zone 2, 50 in Zone 4, 25 in Zone 2) +15secs rests.
400 alternating (FC/BACK/BREAST/FC) 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.