OLYMPIC 16 + 1 Weeks Complete Intermediate

Average Weekly Training Hours 05:38
Training Load By Week
Average Weekly Training Hours 05:38
Training Load By Week

This 16 + 1 Week Training Plan is for Intermediate triathlete in the Olympic Distance. It includes 16 training weeks plus 1 recovery week for transition to your next goal. This is the minimum workload that you need to complete the distance.

Choose this plan if you are fit and healthy enough to train for an Olympic Triathlon, it is recommended to experience previously the Sprint distance. The plan starts with a total of 7:00hrs week up to 12:00hrs at week 11 approximately.

Training Plan Phases:
Preparation Phase (General) – Week 1-6
Preparation Phase (Specific) – Week 7-10
Competition Phase (Pre) – Week 11-12
Competition Phase (Competition) – Week 13-14
Competition Phase (Taper) – Week 15-16
Transition Phase - Week 17

For any additional request, please visit www.trion3.com or email me at coachtom@trion3.com

Sample Day 2
1:00:00
Build base

Total Time: 60min

Warm-Up [10min]
10min @Z1-Z2 - warmup / low aerobic

Key Session [45min]
45min @Z2 (cadence 85-95rpm) - high aerobic

Cool Down [5min] 
5min  @Z2 - low aerobic

Sample Day 3
1400m
Build Base

Total Distance: 1,400mts

Warm-up [300mts]
300mts freestyle - easy

Drill Sets [200mts]
8x25mts (RI 0:10) - 25mts right breathe / 25mts left 

Base Intervals [400mts]
4x100mts (RI 0:10) - aerobic

Kick Set [200mts]
8x25mts  (RI 0:15) w/board - aerobic

Cool-Down [300mts]
300mts freestyle - recover

Sample Day 3
3.73mi
Track Series 5x200s

Total Distance: 6km

Warm up [3km]
3km @Z1-2 - warm up / low aerobic

Key session - Repeats [1km]
5x200mts @high speed  RI 0:40s walking

Cool down - 2km
2km @Z1 - recovery

Sample Day 4
1:00:00
Power Intervals

Total Time: 60min

Warm-Up [20min]
20min @Z1-Z2 - warm-up / low aerobic

Key Session - Power Intervals [14min aprox]
6x0:20 @Z4 Cadence 65-75rpm  (IR 2:00 @Z2) - threshold

Base [20min]
20min @Z2 Cadence 85-95rpm - high aerobic

Cool Down [6min] 
6min  @Z2 - low aerobic

Sample Day 5
1600m
Fartlek

Total Distance: 1,600mts

Warm-up [300mts]
150 mts freestyle - easy
150 mts w/fins - easy

Drill Sets [200mts]
8x25mts (RI 0:10) - 25mts right breathe / 25mts left 

Key Session - Fartlek Intervals [400mts]
4x100mts (25 easy / 25 hard /25 easy /25 hard)  RI 0:15 

Speed Intervals [200mts]
4x50mts  (RI 0:20) - threshold

Kick Set [200mts]
8x25mts (RI 0:15) w/board - aerobic

Cool-Down [300mts]
300mts freestyle - recover

Sample Day 5
0:35:00
Build base + Sprints

Total Time: 35min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [25min]
25min @Z3 - aerobic

Cool-Down [5min]
5min @Z2 - low aerobic

At the end Sprints:
4x0:20sec (IR 0:40)

Sample Day 6
1:00:00
Long Ride

Total Time: 60min

Warm-Up [10min]
10min @Z1-Z2 - warmup / low aerobic

Key Session [45min]
45min @Z2 (cadence 85-95rpm) - high aerobic

Cool Down [5min] 
5min  @Z2 - low aerobic

Tomas Chavez
|
TriOn3 Team

On-line Fitness, Running and Triathlon Team.