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.
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Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.
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.
A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.
15 mins in Z2.
2 x (3, 2, 1 min in Z4 + 60 sec recoveries in Z1).
5 mins in Z2.
150FC in Zone 2, 50FC in Zone 4. 5secs rest.
50KICK in Zone 2.
100FC in Zone 2, 100FC in Zone 4. 5secs rest.
100KICK in Zone 2.
50FC in Zone 2, 150FC in Zone 4. 5secs rest.
150KICK in Zone 2.
3 sets of 4x100 all with 5 secs rests as:
(100PULL in Zone 2,
100FC (breathe every 3 strokes) in Zone 3,
100PULL in Zone 2,
100FC (breathe every 2 strokes) in Zone 3.)
+ 30 secs bonus rest between sets.
200 back/breast/FC/pull all in Zone 2
15 mins in Z2.
9 mins in low Z4 + 60 sec recoveries in Z1,
7 mins in low Z4 + 60 sec recoveries in Z1,
5 mins in low Z4.
5 mins in Z2.
Please click on the link below for your guide to the strength and conditioning workouts.