Advanced OLYMPIC Distance Triathlon 8 Week. 12 hours per week. Includes email access to coach.

Average Weekly Training Hours 09:33
Training Load By Week
Average Weekly Training Hours 09:33
Training Load By Week

For experienced age-group Olympic distance triathletes seeking their best ever race performance. This challenging plan will guide you all the way to race day with 9 to 11 workouts per week.


"You have changed my results for the better. I am amazed that I'm competing at the ITU World Championship!" Richard Lonsdale, 2016.


What's Included?


• Email access to the coach


• Exportable workouts that you can follow on Garmin, Zwift, TrainerRoad etc


• Lifetime access to your training plan, including upgrades.


Is This Plan For You?


There are usually 3 swims, 3 cycles, 3 or 4 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 18-months experience of triathlon. 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)


Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Novice version, email us within the first 14 days and we'll swap it free of charge.


Questions?


Email: info@myprocoach.net


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Sample Day 1
0:53:00
76.3TSS
Threshold Efforts

These runs will develop your threshold running speed. Aim to run at your approximately your 1-hour race pace during the efforts.

Warm Up:
15mins in Zone 2.

MAIN SET:
3x4mins in low Zone 4 +60secs rests in Zone 1.
3 mins in Zone 2.
3x4mins in low Zone 4 +60secs rests in Zone 1.

Warm Down:
5 mins in Zone 2.

Sample Day 1
0:55:00
2300m
Pool Swim, Speed Endurance

These swims involve efforts around your race pace, with frequent recoveries. They will build your speed endurance for race day. The guide to abbreviations and zones is in the PDF attached to Day 1.

Warm Up:
200FC, 200PULL 100KICK All in Zone 2.

MAIN SET:
8 x 100 FC BUILD +15secs rests.
1 minute rest.
2 x 200 FC BUILD +30secs rests.
1 minute rest.
8 x 50 FC BUILD +15secs rests.

Warm Down:
200 easy your choice.

Sample Day 2
1:03:00
52.5TSS
Aerobic Endurance Ride

These workouts are ideal for an indoor trainer, but if you prefer you can do them outside. If so, feel free to extend the ride by 15-30 minutes but keep it all in Zone 2. 

Warm Up:
10mins in Zone 2.
5mins as (20secs in upper Zone 2, 40secs in low Zone 2).

MAIN SET:
10, 9, 8, 7 mins at the top end of your Zone 2 power, with 60secs rests in low Zone 2.

Warm Down
10mins in Zone 2

Sample Day 3
1:00:00
2700m
Pool Swim, Speed Endurance

These longer workouts will develop your endurance and technique. They are done at below threshold intensity, with short recoveries. The guide to abbreviations and zones is in the PDF attached to Day 1.

Warm Up:
300FC, 100KICK, 200PULL, 100 BREAST/BACK all in Zone 2.

Main Set:
4 x (200 in Zone 3, 100 in Zone 4, 2 x 50 in Zone 5, all with 15secs rests).
+1 minute bonus rest between sets.

Warm Down:
400 your choice all in Zone 2.

Sample Day 3
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

http://www.myprocoach.net/uploads/1/3/3/8/13384839/strength_guide.pdf

Sample Day 4
0:56:00
64.3TSS
Sub Threshold Efforts

These short mid-week workouts are well suited to an indoor bike trainer but you could also ride outside. If you do, feel free to extend the warm up and warm down by 15 mins. 


Warm Up:
5mins in mid Zone 2, 
4 mins in upper Zone 2, 
60secs in low Zone 2.

MAIN SET:
15, 12, 8 mins all at upper Zone 3, with 2 minute recoveries in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 4
0:20:00
30.1TSS
Run off the bike, fast at first

Get off your bike and run. Do the first 10 minutes in Zone 4. Then ease down into Zone 2 for the remainder of the workout.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

For help finding your plan, email me: info@myprocoach.net or visit myprocoach.net