(Oly)- 20wk - Intermediate

Average Weekly Training Hours 07:44
Training Load By Week
Average Weekly Training Hours 07:44
Training Load By Week

This plan is geared towards an advanced beginner or intermediate triathlete. This plan has workouts scheduled 6 days a week. There is a 12 week base period followed by 6 weeks of build and two weeks of peak/taper phase.

Sample Day 1
0:30:00
1097m
Drill Session - 1200

Warm-up
2x100 mixed strokes

Drills:
4x50 (drill 25/swim 25)

Main Set:
4x50 RPE 5 (15s rest)
2x100 RPE 5 (20s rest)

Drills:
4x50 (drill 25/swim 25)

Cool down
2x100 mixed strokes

Sample Day 2
0:30:00
Easy Run - 30 min

Warm up for at least 5 minutes. Run or run/walk for 20 minutes. (RPE 4) Cool down to a walk for at least 5 minutes.

Sample Day 2
0:49:59
1737m
Swim 400 TT

Warm-up:
3x100 mixed strokes
Drills:
6x50 (drill 25/swim 25)
Main Set:
1x100 easy (20s rest)
2x50 (hard/easy) (20s rest)
1x400 all out effort ---->record your time
3 min rest
1x100 all out effort ---->record your time
1 min rest
2x100 easy (10s rest)
Kick:
4x50 (15s rest)
Cool down:
2x100 mixed strokes

Sample Day 3
0:40:00
Endurance Bike (40min)

warm up for 5-10 minutes with easy spinning. ride at a moderate pace for 30 minutes (RPE 5). cool down for 5 minutes.

Sample Day 4
0:30:00
Endurance Run w/4 pick-ups (30min)

walk to jog for 10 minutes to warm up. 15 minutes easy run or run/walk with 4x20s pick-ups with 1 minute easy in between. cool down with easy jog to walk for at least 5 minutes

Sample Day 4
0:40:00
1372m
Swim Base (1500)

Warm-up:
3x100 mixed strokes
Drills:
6x50 drill 25/swim 25
Main Set:
3x50 (15s rest)
4x100 (15s rest)
3x50 (15s rest)
Cool down:
2x100 mixed strokes

Sample Day 6
0:20:00
Continuous Swim (20min)

Swim for the designated time without stopping. Start easy to warm-up and move into a steady pace. Use different strokes if you need to in order to swim continuously. Stop only if you need to regroup your form.