OLYMPIC 16 + 1 Weeks Complete Plan - Intermediate
Author
Coach Tom, Ironman University Certified Coach
All plans by this CoachLength
17 Weeks
Plan Specs
triathlon olympic intermediate hr based
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Plan Description
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
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
0:01 hrs | 0:20 hrs |
|
|
3:22 hrs | 2:15 hrs |
|
|
1:38 hrs | 1:40 hrs |
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|
—— | —— |
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—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
0:01 hrs | 0:20 hrs | |
|
|
3:22 hrs | 2:15 hrs | |
|
|
1:38 hrs | 1:40 hrs | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
Sample Day 1
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 2
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 2
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 3
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 4
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 4
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 5
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