24 week Olympic Distance Triathlon Plan Intermediate

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

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.

Sample Day 2
0:30:00

Easy Swim, mostly in Zone 1-2

Sample Day 2
0:35:00

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
1:00:00

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 4
0:30:00

Easy Swim, mostly in Zone 1-2

Sample Day 4
0:35:00

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 5
1:00:00

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 6
0:30:00

Easy Swim, mostly in Zone 1-2

Jennifer Meyer
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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