This plan is for you if you're looking to improve your time in your next Olympic Distance race. You should have finished a few triathlons, including having completed an Olympic Distance race, and have up to 10 hours a week to train. This plan incorporates speed (tempo) training, power improvements, and brick workouts to bring your times down!
You should be able to run 30 minutes, cycle 50 minutes, and swim 800yds before starting this plan. If your fitness is better than this, your improvements will be quicker.
This plan uses heart rate zones and perceived effort for pacing and effort level.