Olympic Triathlon intermediate training plan 12-week


SISU Racing

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12 Weeks

Typical Week

2 Swim, 2 Run, 1 Day Off, 2 Bike

Longest Workout

0:21 hrs swim
1:40 hrs bike
1:05 hrs run

Plan Specs

triathlon olympic intermediate advanced

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This plan is aimed at those of you training on 6-8hrs a week. This will provide you a continuous upward trajectory in Olympic and middle-distance racing.

What will it give me?

This plan is designed to give you the necessary fitness to improve on your foundation training to bring you to race readiness for you chosen Olympic distance or Middle/70.3 race.

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Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 27:29
Training Load By Week
Average Weekly Training Hours: 27:29
Average Weekly Breakdown

Duncan Grainge

SISU Racing

We Train individuals & athletes of all abilities. We believe in a collaborative athlete centric coaching style, where the athlete and coach work closely together to determine the training plan, goals, frequency and methods of communication. As experts in kinematics we strive to optimise the athletes movement economy which will in turn optimise your performance on the day, whether that be an Tri,10k, multi day sportive or even an IRONMAN or Ultra. #sisu #sisuracing #sisutri

Back to Plan Details

Sample Day 1

Base Swim

10mins warm-up;
Main Set
10 x 25m drills with 20secs rest;
10 x 50m (25m hard/25m easy) with 20secs rest;
5mins cool-down

Sample Day 2

Interval Runs

Run. 10mins warm-up;

6 x 20secs hill reps and jog down recovery;

15mins running at 80%maxHR; 

5mins cool-down

Sample Day 3

Rest Day

Sample Day 4

Ramped VO2 Intervals

Ramped VO2 Intervals Warm-up: 20-mins warm-up Cadence: Hold 95rpm+ for the efforts, building the cadence for the maximal last minute surge.  Active recovery should be at 90rpm with very low resistance. 5 minutes VO2 Max Effort, ramped at the end  5 minutes Active Recovery 5 minutes VO2 Max E out, ramped at the end  5 minutes Active Recovery 5 minutes VO2 Max E out, ramped at the end  5 minutes Active Recovery 5 minutes VO2 Max E out, ramped at the end  5 minutes Active Recovery 5 minutes VO2 Max E out, ramped at the end  15 minutes Active Recovery Concentrate on a strong but even pedal stroke, don’t be tempted to stamp on the pedals when it gets tough. This session takes a lot of mental strength so make sure you are up for it.

Sample Day 5

Endurance Swim

Warm Up
300 easy swim, 200 kick choice
Straight through
Main Set
16x75 as 4x75 of kick, then drill, then pull, then swim
15 seconds between each 75Think about perfect technique through this set.
Swim Down 
10x50 as 25drill/25swim. Alternate each 50 as a fc/then a no fc
15 seconds between each 50

Sample Day 6

Endurance - Steady Ride

Bike. 60mins steady pace

Maintain High Cadence
HR Zone 2

Sample Day 7

Endurance Run

Run. 40mins easy and off-road 

Olympic Triathlon intermediate training plan 12-week

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