16 week Beginner Olympic Triathlon Plan 5-8 hours

Average Weekly Training Hours 06:19
Training Load By Week
Average Weekly Training Hours 06:19
Training Load By Week

TriSmart Training Systems has created a 16 week training plan designed to help a newer triathlete complete an Olympic distance triathlon. TriSmart has geared this program to someone who currently trains a few hours a week, can run 3-4 miles, bike 15 miles, swim 500 yards and can commit up to 8 hours per week in the hardest weeks. This plan can be used with a heart rate monitor but it is not necessary. I have also included my race tips on race selection, nutrition and transitions.

Sample Day 2
0:20:00
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 2
0:20:00
Easy Swim

Easy Swim, mostly in Zone 1-2

Sample Day 3
0:30:00
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
0:45:00
Bike LT Plan Test

LT test. Warm up 10-15 minutes. Perform a 30 minute time trial as hard as you can without slowing down. (This will be from 6-9 miles based on the athlete). After the first 10 minutes at full effort hit the lap button on your heart rate monitor. Record heart rate average (as well as average watttage if you have it it) for the last 20 minutes of the test. Also record average heart rate overall and time to complete the distance. Cool down 10 minutes.
The key to performing this test correctly is to avoid going out too hard in the very beginning. Do not blow up! Attempt to negative split the effort, i.e. try to get faster as you go.This will give a much more accurate reading.

Enter the your heart rate average for the last 20 minutes into "my Settings", "Zones", "Threshold heart rate." Select the Joe Friel method for calculating zones.

Sample Day 4
0:20:00
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 4
0:20:00
Easy Swim

Easy Swim, mostly in Zone 1-2

Sample Day 5
0:30:00
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.

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