24 week Olympic Distance Triathlon Plan Intermediate

Author

Jennifer Meyer

All plans by this Coach

Length

24 Weeks

Typical Week

3 Run, 3 Swim, 3 Bike

Longest Workout

0:45 hrs swim
2:15 hrs bike
1:20 hrs run

Plan Specs

triathlon olympic

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Summary

TriSmart Training Systems has created a 24 week complete training plan designed to help a triathlete get ready for their Olympic Distance "A" Race. TriSmart has geared this program to triathlete that has participated in couple sprint distance triathlons. This triathlete should currently train 4-6 hours a week, run 4-5 miles at a time comfortably, cycle 20 miles comfortably, swim 1500 yards comfortably, and can commit up to 11 hours per week in the hardest weeks. This plan can be used with a heart rate monitor but it is not necessary.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:30
Training Load By Week
Average Weekly Training Hours: 08:30
Average Weekly Breakdown

Jennifer Meyer

TriSmart Training Systems, LLC

Running-Trained in the Pose method of Running. Level II Certification

TriSmart provides coaching for all levels of athletes. TriSmart also provides individual and group workouts, focusing primarily on improving running, cycling and swimming technique

Back to Plan Details

Sample Day 1

0:35:00
Aerobic Run

Warm up thoroughly in Zone 1 for at least 10 minutes. Increase pace to the mid to the top of Zone 2 for the duration of the run.

Sample Day 1

0:30:00
Easy Swim

Easy Swim, mostly in Zone 1-2

Sample Day 2

1:00:00
Aerobic Biking

Aerobic Biking. Warm up 10 minutes in Zone 1, then raise heart rate to top of Zone 2 and hold. Cool down 10 minutes in Zone 1. Focus on keeping cadence between 90-95 rpm.

Sample Day 3

0:35:00
Aerobic Run

Warm up thoroughly in Zone 1 for at least 10 minutes. Increase pace to the mid to the top of Zone 2 for the duration of the run.

Sample Day 3

0:30:00
Easy Swim

Easy Swim, mostly in Zone 1-2

Sample Day 4

1:00:00
Aerobic Biking

Aerobic Biking. Warm up 10 minutes in Zone 1, then raise heart rate to top of Zone 2 and hold. Cool down 10 minutes in Zone 1. Focus on keeping cadence between 90-95 rpm.

Sample Day 5

0:45:00
Aerobic Run

Warm up thoroughly in Zone 1 for at least 10 minutes. Increase pace to the mid to the top of Zone 2 for the duration of the run.

24 week Olympic Distance Triathlon Plan Intermediate

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