Propello Olympic Triathlon Training Plan

Average Weekly Training Hours 07:25
Training Load By Week
Average Weekly Training Hours 07:25
Training Load By Week

The Propello Olympic Triathlon Training Plan is aimed at intermediate to advanced triathletes who are looking to take the next step with their fitness ready for their major triathlon of the season. It includes 12 weeks of structured and progressive training focused on developing a high level of fitness in the three disciplines.

The programme has been developed by three expert coaches in the world of cycling (Rob Wakefield) Swimming (James Lapish) & Running (Ben Cox) to build your fitness week on week in an easy to follow format that requires no ongoing coach support beyond initial set up. The programme creates a steady improvement in fitness that will bring PB's and race winning potential!

What do you get?

- Initial coach support to help you get going (15 minute consultation)
- Time efficient training programme that is structured, progressive and achievable.
- Two - Three workouts per week per sport with specified drills.
- Suggested perceived effort zones.
- All bike and run workouts are built in the new workout builder
- Propello mailing list for blog articles, training advice, event strategy, nutrition articles and much more...

Sample Day 1
0:50:00
38.3TSS
Tempo 1

Medium intensity tempo intervals that will start to build extensive aerobic fitness.

Sample Day 4
0:52:00
47.7TSS
Intervals 1

Introduction to interval training with effort levels at around threshold heart rate/power. After a good warm up ease into the first 4 minute effort in a medium gear and settle into a steady pace. Do not race to get your heart rate up, it will naturally rise over the course of the workout. Try and increase effort levels for the shorter intervals so that you develop a feel for how to pace efforts of various duration.

Sample Day 6
1:30:00
75TSS
Endurance Ride

Easy ride in Endurance zone 2 - building aerobic fitness

Sample Day 12
1:45:00
87.5TSS
Endurance Ride

Easy ride in Endurance zone 2 - building aerobic fitness

Sample Day 20
2:00:00
100TSS
Endurance Ride

Easy ride in Endurance zone 2 - building aerobic fitness

Sample Day 26
2:15:00
112.5TSS
Endurance Ride

Easy ride in Endurance zone 2 - building aerobic fitness

Sample Day 40
2:30:00
150TSS
Tempo Ride

Now we go a little harder riding some sections at a Tempo pace in Z3

Robert Wakefield
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Propello

I am Rob Wakefield, founder and head coach of Propello. I am a level 3 cycling coach and a level 2 certified coach for Training Peaks. If you love cycling and performing amazingly at events you are in the right place.

Our mission is simple - to create a friendly and supportive cycling community through social events, coaching, travel and cycling experiences.