Improved Performance Olympic Plan, 18 weeks

This eighteen-week olympic plan is written for triathletes with at least one to two years of experience who want to train for improved performance on race day.

The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). The weekly volume ranges from 5.5 to 11 hours. Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.

Monday is the rest day as this plan is written and there is a rest week every third or fourth week.

The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."

This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.

This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date.

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