Olympic Build-Peak-Race Period (Advanced) Power or HR 12-13 hrs/wk.

This plan was designed by Joe Friel for the advanced triathlete whose goal is to be competitive in his or her age group in an A-priority, Olympic-distance (S-1500m/B-40k/R-10k) race in 12 weeks. Either under-age-50 or over-age-50 athletes can use this plan. It differs from the similarly titled "Olympic Build-Peak-Race Period (INTERMEDIATE) 6-10 hrs/wk" in that this advanced plan has more workouts and weekly training volume. This plan is based on the training principles and methods in Joe's book, The Triathlete's Training Bible. The workouts use every day terminology and are easy to follow (see examples below). The last week (race week) of the plan is designed for either a Saturday or a Sunday race (follow the daily instructions based on the day of your race). By the end of 12 weeks you will have excellent Olympic-distance race fitness. Weekly volume in most weeks is around 12-13 hours including 3-5 swims, bikes, and runs each week plus strength maintenance once weekly and weekly combination bike-run workouts (bricks). There are rest and recovery breaks every third or fourth week. To start this plan you should be in at least your third year of racing having trained at 10 or more hours weekly in previous seasons and currently be capable of swimming 45 minutes, biking 2 hours, and running 1 hour. You also should have established general (base) fitness before starting. Start this plan 12 weeks prior to your race. Workout intensities are based on either heart rate or power for the bike workouts, heart rate or pace for the runs, and pace or perceived exertion for the swims. Your swim, bike, and run training zones (heart rate, power, and/or pace) should be set before starting the plan. (For a detailed description of how to set your zones go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

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