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Advanced Olympic Distance Triathlon Plan - 12 Weeks


SISU Racing

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12 Weeks

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Plan Description

This 12 week run-up plan is for the advanced triathlete, who has a solid base phase behind them which includes aerobic and race specific / speed work, looking for a high performance training plan. This plan includes all of the relevent aspects: Aerobic endurance, speed, speed endurance / threshold and will test your fitness! Swim sessions include the above-mentioned aspects as well. All swim workouts are written with set rest intervals, or are built around your base 100 time, so you must know your base 100 time / pace in the pool.
If you're not sure, please reach out to me and we can clarify things. Any questions? Please contact me via my contact info.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
0:47 hrs 1:20 hrs
Swim x2
3:47 hrs 21:40 hrs
Day Off x1
—— ——
Bike x1
1:47 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
0:47 hrs 1:20 hrs
3:47 hrs 21:40 hrs
Day Off
—— ——
1:47 hrs 2:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

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

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