Dear athletes!
This plan is designed for experienced triathletes who have already built a solid training base and are now entering the final 8 weeks before their Olympic Distance race. The plan is structured in two blocks of four weeks each. Please add a one taper week before race day.
The first block focuses on VO2max development. Sessions are designed to push your aerobic ceiling and improve your ability to sustain higher intensities across all three disciplines. The second block shifts to stamina and lactate carrier sessions, converting that aerobic capacity into race-specific endurance and the ability to hold pace when it hurts.
Every week follows a deliberate sequence. Please stick to the order of sessions as given. The structure is intentional: hard days are followed by recovery, and brick sessions are placed on weekends to simulate race conditions. Sundays include a long ride, and weekend sessions combine bike and run to train your legs to transition and keep moving under fatigue.
Strength and recovery sessions are not optional extras. They are part of the plan for a reason. Training only produces adaptation when your body has the chance to recover and rebuild. If you skip the recovery sessions, you are leaving the most important part of the process on the table. Strength work supports injury prevention, postural endurance, and muscular resilience across all three disciplines.
Enjoy the final push. Race day will be worth it.
Your coach, Katharina Steppan CSCS
Strength and Conditioning Coach, Certified Swim and Triathlon Coach 🌺
Web: www.coachkatharina.com
Mail: start@coachkatharina.com
Instagram: @coachkatharina
https://www.coachkatharina.com/blog
Coaching is my absolute passion. I love supporting my athletes on their paths. I coach triathlon, running, cycling, swimming and strength through trainingplans, 1on1 and group sessions and world wide camps. As a Certified Swimming, Triathlon and Strength & Conditioning Coach I put all my knowledge in to make and keep my athletes healthy, strong and fast.
Certified: CSCS (NSCA), USA Triathlon Coach, TP Level II, Sport Mental Coach, State Certified Swim & Triathlon Coach (Olympic Level)