News
TrainingPeaks Retail Store is Now Open
Start Browsing
- Products / Plans
- / Plans & Exercise Libraries
Plans & Exercise Libraries
- About Plans
- Authors
- View Author
- Training Plans
- Meal Plans
- Search for Plans
- Popular Plans
- Exercise Libraries
- Buy Exercise Library
- Buy Plan
- Featured Authors
- Browse by Event
Running
Marathon Half Marathon 10 K Plans 8 K Plans 5 K PlansTriathlon
Ironman Triathlon Half-Ironman Triathlon Olympic Triathlon Sprint Triathlon Base Period Youth TriathlonCycling
Century Power Meter Time Trialing Cyclo-Cross Road Cycling Mountain Biking Cross Country MTB 100 Mile MTB BMX ComputrainerSeasonal Plans (All Types)
Spring Summer Fall Winter Off SeasonNutrition
Weight Loss Weight Gain Vegetarian All Nutrition PlansOther
Adventure Racing Duathlon XTerra Strength Core Strength Youth Plansclick plan name for plan description
This training plan can be used for a 1500 meter pool swim, an open water swim or for a triathlon team member training as the swimmer. In all cases, you are currently capable of swimming 300 yards or meters without stopping. (For the rest of the text, you can interchange yards and meters.) Swimming 1500 yards in a single workout session is easy for you. You are currently swimming three days per week. The first swim workout displayed on is a benchmark to fitness and to help you set swim intervals and speeds for the remainder of the plan. Before beginning the test set, warm up with 100 yards of swimming, 100 yards of kicking and 100 yards of pulling. When you swim the 300s, aim for the best average pace you can manage. (Don't go out fast on the first one and putter out on the last one.)
As an "unfit" beginner swimmer, you are currently capable of swimming 100 yards or meters without stopping. (For the rest of the text, you can interchange yards and meters.) You can repeat that 100-yard swim five or six times, with 20 seconds of rest between each repeat. The first swim workout displayed includes a 200-yard warm-up of your choice, the main set of five or six repeats of 100-yard swims and a 100 yard cool down. The rest of the swim workout descriptions follow a similar format. Before beginning the plan, take a look at the first workout. It should seem "doable."
Triathlon: Olympic Distance Race, Intermediate: 4.75 to 7.0 hrs/wk - Crash Plan
by Gale Bernhardt 6 weeks $39.95
by Gale Bernhardt 6 weeks $39.95
There is an Olympic distance triathlon (swim 1500 meters, bike 24.8 miles, run 6.2 miles) in a nearby city. The event is only six weeks away, is there enough time to make your triathlon debut? While I usually encourage first-timers to try a sprint distance event before moving to Olympic status, a reasonably fit person can be ready to race in five to six weeks. Want to tri?
This six-week crash training plan is designed for a person who maintains their health and remains fit throughout the year. Your fitness might include some combination of running, spin classes or outdoor biking. You may currently swim a few laps or have swimming experience from past years. You may also be involved in other sports. Your current regimen gives you the capability to run for about 30 minutes, twice per week. Your can bike comfortably for about an hour. If your race is held in open water, you must be comfortable swimming in an open water situation.
Given the assumptions in the last paragraph, the goal is to complete an Olympic distance triathlon in about six weeks, with a race finish time between three and four hours. The estimated finish time comes from assuming a two to three minute pace per 100 meters for the 1500-meter swim. This puts total swim time between 30 and 45 minutes. If you are capable of riding a bike for about 25 miles, averaging 15 to 18 miles per hour, the bike leg of the race will take around 1:22 to 1:40. Finally the run, averaging 10 to 12 minute miles, will take 1:02 to 1:15. Throw in a few minutes for transition time and the event will total some three to four hours. Please see the Plan Preview for the Week 1. This plan gently builds on Week 1 so you can have a successful race.
Originally appeared in the May 2000 issues of “Triathlete” magazine
Plan is available in the book “Training Plans for Multisport Athletes”
This six-week crash training plan is designed for a person who maintains their health and remains fit throughout the year. Your fitness might include some combination of running, spin classes or outdoor biking. You may currently swim a few laps or have swimming experience from past years. You may also be involved in other sports. Your current regimen gives you the capability to run for about 30 minutes, twice per week. Your can bike comfortably for about an hour. If your race is held in open water, you must be comfortable swimming in an open water situation.
Given the assumptions in the last paragraph, the goal is to complete an Olympic distance triathlon in about six weeks, with a race finish time between three and four hours. The estimated finish time comes from assuming a two to three minute pace per 100 meters for the 1500-meter swim. This puts total swim time between 30 and 45 minutes. If you are capable of riding a bike for about 25 miles, averaging 15 to 18 miles per hour, the bike leg of the race will take around 1:22 to 1:40. Finally the run, averaging 10 to 12 minute miles, will take 1:02 to 1:15. Throw in a few minutes for transition time and the event will total some three to four hours. Please see the Plan Preview for the Week 1. This plan gently builds on Week 1 so you can have a successful race.
Originally appeared in the May 2000 issues of “Triathlete” magazine
Plan is available in the book “Training Plans for Multisport Athletes”
Triathlon: Olympic Distance Triathlon Race Plan, Intermediate: 5.75 to 10.5 hrs/wk
by Gale Bernhardt 9 weeks $64.95
by Gale Bernhardt 9 weeks $64.95
This 9-week training plan is for experienced triathletes looking to race an Olympic distance event under three hours - or improve their current time. To improve your speed we’ll use a combination of heart rate monitoring (be sure to read the Intensity document), pace (speed) and rating of perceived exertion (RPE). I’ve also included a few power-based workouts for those of you that have access to power meters on your bike. (No, a powermeter is not a “must” to use this plan.)
To get the most out of this training plan, you need to know or estimate your open 10k run time (run time not at the end of a triathlon.) To get your open 10k run time, use a recent result from a running event. To estimate your open 10k pace from a triathlon event, subtract 10 to 20 seconds per mile. (Your open 10k time is typically faster than a triathlon 10k time.) If you have a powermeter for your bicycle, know your average power output for an all-out 30-minute time trial (CP30).
Week 1 of the training plan can be found by selecting the Plan Preview. Your training hours remain steady at 10:30 for all working weeks and recovery weeks are at 5:45. Improved speed is achieved by specific quality workouts, strategically planned. Part of the strategy is recovery within a week and recovery weeks.
To get the most out of this training plan, you need to know or estimate your open 10k run time (run time not at the end of a triathlon.) To get your open 10k run time, use a recent result from a running event. To estimate your open 10k pace from a triathlon event, subtract 10 to 20 seconds per mile. (Your open 10k time is typically faster than a triathlon 10k time.) If you have a powermeter for your bicycle, know your average power output for an all-out 30-minute time trial (CP30).
Week 1 of the training plan can be found by selecting the Plan Preview. Your training hours remain steady at 10:30 for all working weeks and recovery weeks are at 5:45. Improved speed is achieved by specific quality workouts, strategically planned. Part of the strategy is recovery within a week and recovery weeks.
Triathlon: Olympic Distance Triathlon, Beginner Plan: 5.25 to 8 (or 10) hrs/wk
by Gale Bernhardt 12 weeks $64.95
by Gale Bernhardt 12 weeks $64.95
You might be a beginning triathlete or maybe you have a couple of races under your belt from previous seasons. In either case you are fit and are NOT a beginning athlete. Before beginning Week 1 of the plan you are capable of riding a bike 30 to 60 minutes two days a week and completing a long ride around two hours on a third day. You can swim 100 yards (or meters) nonstop and swimming for 30 minutes a couple of times per week is easy. You can run two days per week, one 30-minute run and a longer run of 45 minutes.
With the profile in mind, have a look at the plan preview. If the first couple of weeks of training look like training loads you can handle, this is your plan. Weekly training hours range from 5:15 to a maximum between 8:15 and 10:00. There is some flexibility built into the plan to accommodate individual differences. For example there is no time posted for the swim workouts. Obviously there can be big differences in swimming abilities between people with a competitive swim background and those just getting into swimming. Some of the run and bike workouts also have ranges built into the workouts.
The plan has a general pattern of cycling and strength training on Monday and Wednesday, heading to only Mondays as the plan progresses. Strength training is optional in this plan. If you decide not to strength train, you can replace the strength training time with more time on the bike on those days. If you are currently strength training, you can keep your current routine. Be aware and notice if strength training is taking too much energy away from your swimming, cycling and running. If this is the case, consider reducing the exercises, sets or repetitions to allow higher quality workouts during the aerobic sessions.
Swimming is shown on Tuesday, Thursday and some Saturdays. Running workouts are typically on Tuesday, some Thursdays and Saturdays. Long rides are on Sundays.
Friday is always a day off. If it works better for you to have a different schedule and move the workouts around, it can be done. Try to keep similar workouts 48 hours apart. In other words, it is preferable to swim on Tuesday and Thursday instead of Tuesday and Wednesday.
By Week 10 you are doing a training day that includes a morning swim followed by a 2:45 brick. The brick includes race-pace work.
This plan is in the book, Triathlon Training Basics.
With the profile in mind, have a look at the plan preview. If the first couple of weeks of training look like training loads you can handle, this is your plan. Weekly training hours range from 5:15 to a maximum between 8:15 and 10:00. There is some flexibility built into the plan to accommodate individual differences. For example there is no time posted for the swim workouts. Obviously there can be big differences in swimming abilities between people with a competitive swim background and those just getting into swimming. Some of the run and bike workouts also have ranges built into the workouts.
The plan has a general pattern of cycling and strength training on Monday and Wednesday, heading to only Mondays as the plan progresses. Strength training is optional in this plan. If you decide not to strength train, you can replace the strength training time with more time on the bike on those days. If you are currently strength training, you can keep your current routine. Be aware and notice if strength training is taking too much energy away from your swimming, cycling and running. If this is the case, consider reducing the exercises, sets or repetitions to allow higher quality workouts during the aerobic sessions.
Swimming is shown on Tuesday, Thursday and some Saturdays. Running workouts are typically on Tuesday, some Thursdays and Saturdays. Long rides are on Sundays.
Friday is always a day off. If it works better for you to have a different schedule and move the workouts around, it can be done. Try to keep similar workouts 48 hours apart. In other words, it is preferable to swim on Tuesday and Thursday instead of Tuesday and Wednesday.
By Week 10 you are doing a training day that includes a morning swim followed by a 2:45 brick. The brick includes race-pace work.
This plan is in the book, Triathlon Training Basics.
Triathlon: Olympic Triathlon Race Plan, Beginner: 2.75 to 7.0 hrs/wk
by Gale Bernhardt 12 weeks $64.95
by Gale Bernhardt 12 weeks $64.95
While it's nice to make your triathlon debut at a sprint-distance event, it's not always convenient or possible. For example, a nearby town or city might host a great Olympic-distance race and the date of the event fits nicely into your busy calendar. Although the event sounds like a lot of fun you wonder, ""Do I have the time to train for that event? Can I really complete an Olympic-distance race or am I fooling myself?""
It doesn’t take as much time to train for an Olympic-distance event as you might think. With a solid training plan, you can successfully complete the event.
This 12-Week training plan is for beginning triathletes looking to comfortably complete their first Olympic distance event (0.9 miles of swimming, 24.8 miles of cycling and 6.2 miles of running.) The athlete using this program can currently swim 50 meters without stopping and ride an indoor or outdoor bike for 30 to 60 minutes. There are currently two options included within this plan for the running portion – a run description and a description for a combination of running and walking. Please refer to the Plan Preview to see more details. Notice that Week 1 of the training plan is 2:45 total training.
The largest week of training volume is approximately 7:00. This volume of training can easily fit into the busiest of schedules.
Originally appeared in the February through April 2002 issues of “Triathlete” magazine
It doesn’t take as much time to train for an Olympic-distance event as you might think. With a solid training plan, you can successfully complete the event.
This 12-Week training plan is for beginning triathletes looking to comfortably complete their first Olympic distance event (0.9 miles of swimming, 24.8 miles of cycling and 6.2 miles of running.) The athlete using this program can currently swim 50 meters without stopping and ride an indoor or outdoor bike for 30 to 60 minutes. There are currently two options included within this plan for the running portion – a run description and a description for a combination of running and walking. Please refer to the Plan Preview to see more details. Notice that Week 1 of the training plan is 2:45 total training.
The largest week of training volume is approximately 7:00. This volume of training can easily fit into the busiest of schedules.
Originally appeared in the February through April 2002 issues of “Triathlete” magazine
Dave Scott's Ultimate Olympic Distance Training Plan (Saturday Race, 10 Weeks)
by Dave Scott, 6x Ironman World Champion 10 weeks $129.00
by Dave Scott, 6x Ironman World Champion 10 weeks $129.00
Designed for the FITNESS to COMPETITIVE athlete, this is a 10-week program by Dave Scott - 6x Ironman World Champion and National Triathlon Coach for Team in Training - for athletes with a previous Olympic (International) distance triathlon race time of 3 to 5 hours.
Dave has designed this program starting with moderate aerobic workouts, progressing into race-simulated sets. The 3 weekly workouts per discipline build from 7 hours up to 10 hours prior to tapering so that your confidence and ability will peak at your event. Monitoring your brick workouts that have been inserted into the program will provide another platform to truly evaluate your race day potential. Friday is the designated day off.
This program may be set to start or end at any time for a goal race that takes place on a Saturday. If your race is on Sunday, please chose the Sunday version of Dave's plan.
This program can be adjusted to fit your shortened training schedule if you miss the first few weeks. If you can complete 70%+ of the workouts, you will see results through race-simulated sets and bricks that replicate the physical and psychological tests of your race.
Dave has made this a fun, challenging and confidence-building program for your Olympic distance race.
Included: This plan comes with Dave’s comprehensive Triathlon Training Plan Guide explaining Dave’s training methodology and all the workout terminology plus video training tips by Dave covering optimal fueling, proper pacing, mental training tactics, race day strategy and more!
Questions? Please visit Dave on the web at davescottinc.com or email: info@davescottinc.com.
Dave Scott's Ultimate Olympic Distance Training Plan (Sunday Race, 10 Weeks)
by Dave Scott, 6x Ironman World Champion 10 weeks $129.00
by Dave Scott, 6x Ironman World Champion 10 weeks $129.00
Designed for the FITNESS to COMPETITIVE athlete, this is a 10-week program by Dave Scott - 6x Ironman World Champion and National Triathlon Coach for Team in Training - for athletes with a previous Olympic (International) distance triathlon race time of 3 to 5 hours.
Dave has designed this program starting with moderate aerobic workouts, progressing into race-simulated sets. The 3 weekly workouts per discipline build from 7 hours up to 10 hours prior to tapering so that your confidence and ability will peak at your event. Monitoring your brick workouts that have been inserted into the program will provide another platform to truly evaluate your race day potential. Friday is the designated day off.
This program may be set to start or end at any time for a goal race that takes place on a Sunday. If your race is on Saturday, please chose the Saturday version of Dave's plan.
This program can be adjusted to fit your shortened training schedule if you miss the first few weeks. If you can complete 70%+ of the workouts, you will see results through race-simulated sets and bricks that replicate the physical and psychological tests of your race.
Dave has made this a fun, challenging and confidence-building program for your Olympic distance race.
Included: This plan comes with Dave’s comprehensive Triathlon Training Plan Guide explaining Dave’s training methodology and all the workout terminology plus video training tips by Dave covering optimal fueling, proper pacing, mental training tactics, race day strategy and more!
Questions? Please visit Dave on the web at davescottinc.com or email: info@davescottinc.com.
Designed for competitive age – group triathletes with limited time available, but looking to improve their Olympic Distance race performance. This plan draws on Steve’s 21+ years experience of coaching and racing all triathlon distances
The Plan details the final 20 weeks leading up to a target OD race. Prior to commencing this plan athletes should have at least 3-4 weeks of preparation training under their belt and be comfortable riding for 2+ hours and running for 60 minutes continuously.
Training plan volume is between 7 and 12.5 hours per week, and is organised on a 3 week macrocycle - every 3rd week is a recovery week, often including self testing sessions. The weekly schedule includes 2-3 swim sessions, 2-3 bike sessions and 2-3 run sessions. Intensity is generally based on heart rate and / or perceived exertion. One or two ‘strength’ / conditioning sessions each week are also included in addition to the swim, bike and run sessions detailed.
As an added bonus, purchase of this program includes email access to Steve for any questions that you may have about this plan or your training. Please visit us on the web at www.steve.lumley.com or email Steve at: tricoach.lum@gmail.com
The Plan details the final 20 weeks leading up to a target OD race. Prior to commencing this plan athletes should have at least 3-4 weeks of preparation training under their belt and be comfortable riding for 2+ hours and running for 60 minutes continuously.
Training plan volume is between 7 and 12.5 hours per week, and is organised on a 3 week macrocycle - every 3rd week is a recovery week, often including self testing sessions. The weekly schedule includes 2-3 swim sessions, 2-3 bike sessions and 2-3 run sessions. Intensity is generally based on heart rate and / or perceived exertion. One or two ‘strength’ / conditioning sessions each week are also included in addition to the swim, bike and run sessions detailed.
As an added bonus, purchase of this program includes email access to Steve for any questions that you may have about this plan or your training. Please visit us on the web at www.steve.lumley.com or email Steve at: tricoach.lum@gmail.com
Designed for competitive age – group triathletes with limited time available, but looking to improve their Olympic Distance race performance. This plan draws on Steve’s 21+ years experience of coaching and racing all triathlon distances
The Plan details the final 20 weeks leading up to a target OD race. Prior to commencing this plan athletes should have at least 3-4 weeks of preparation training under their belt and be comfortable riding for 2+ hours and running for 60 minutes continuously.
Training plan volume is between 7 and 12.5 hours per week, and is organised on a 3 week macrocycle - every 3rd week is a recovery week, often including self testing sessions. The weekly schedule includes 2-3 swim sessions, 2-3 bike sessions and 2-3 run sessions. Intensity is generally based on heart rate and / or perceived exertion. One or two ‘strength’ / conditioning sessions each week are also included in addition to the swim, bike and run sessions detailed.
As an added bonus, purchase of this program includes email access to Steve for any questions that you may have about this plan or your training. Please visit us on the web at www.steve.lumley.com or email Steve at: tricoach.lum@gmail.com
The Plan details the final 20 weeks leading up to a target OD race. Prior to commencing this plan athletes should have at least 3-4 weeks of preparation training under their belt and be comfortable riding for 2+ hours and running for 60 minutes continuously.
Training plan volume is between 7 and 12.5 hours per week, and is organised on a 3 week macrocycle - every 3rd week is a recovery week, often including self testing sessions. The weekly schedule includes 2-3 swim sessions, 2-3 bike sessions and 2-3 run sessions. Intensity is generally based on heart rate and / or perceived exertion. One or two ‘strength’ / conditioning sessions each week are also included in addition to the swim, bike and run sessions detailed.
As an added bonus, purchase of this program includes email access to Steve for any questions that you may have about this plan or your training. Please visit us on the web at www.steve.lumley.com or email Steve at: tricoach.lum@gmail.com
Designed for competitive age – group triathletes with limited time available, but looking to improve their Olympic Distance race performance. This plan draws on Steve’s 21+ years experience of coaching and racing all triathlon distances
Prior to commencing this plan athletes should have at least 3-4 weeks of preparation training under their belt and be comfortable riding for 2+ hours and running for 60 minutes continuously.
Training plan volume is between7 and 12.5 hours per week, and is organised on a 3 week macrocycle - every 3rd week is a recovery week, often including self testing sessions. The weekly schedule includes 2-3 swim sessions, 2-3 bike sessions and 2-3 run sessions. Intensity is generally based on heart rate and / or perceived exertion. One or two ‘strength’ / conditioning sessions each week are also included in addition to the swim, bike and run sessions detailed.
As an added bonus, purchase of this program includes email access to Steve for any questions that you may have about this plan or your training. Please visit us on the web at www.steve.lumley.com or email Steve at: tricoach.lum@gmail.com
Prior to commencing this plan athletes should have at least 3-4 weeks of preparation training under their belt and be comfortable riding for 2+ hours and running for 60 minutes continuously.
Training plan volume is between7 and 12.5 hours per week, and is organised on a 3 week macrocycle - every 3rd week is a recovery week, often including self testing sessions. The weekly schedule includes 2-3 swim sessions, 2-3 bike sessions and 2-3 run sessions. Intensity is generally based on heart rate and / or perceived exertion. One or two ‘strength’ / conditioning sessions each week are also included in addition to the swim, bike and run sessions detailed.
As an added bonus, purchase of this program includes email access to Steve for any questions that you may have about this plan or your training. Please visit us on the web at www.steve.lumley.com or email Steve at: tricoach.lum@gmail.com
This ten-week olympic plan is a simple to follow plan for beginner to intermediate triathletes. It is a low-to-moderate-volume plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 3 bikes, and 2 to 3 runs per week. The weekly volume ranges from 5 to 9 hours. This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date. If your race is on a Saturday, we suggest modifying the final week, rather than starting the plan on a Sunday, so that your long workouts still fall on the weekends. Monday is the rest day as this plan is written and the 4th and 7th weeks are rest weeks.
11 WK Build To Get Faster For Olympic Triathlon By Dr Jeff Banas
The goal of this training plan is to get faster.
11 Week Olympic Distance Training Plan
This is intended for someone who is already pretty fit and has some experience in triathlon, but looking to get faster.
Also included in this plan:
-If you are a male, this plan contains information on how to check and increase your testosterone levels if needed.
-How to use Cold Thermogenesis to increase performance.
-How to use a movement screen to find your muscle imbalances and weaknesses.
- Specific high intensity intervals are included to increase your speed.
- Very specific cutting edge supplement and nutrition protocols for strength training, recovery and race day.
- Videos on stretching and how to do full body range of motion exercises to enhance recovery.
- Specific strength sessions for run, bike and swimming are included along with videos demonstrating the exercises.
- How to find your training heart rates.
- How to find and use your fat burning zone
- How to use dynamic joint mobility exercises to enhance performance
- This plan also includes a consultation with Dr Jeff Banas, Certified Strength and Conditioning Specialist, USA Certified Triathlon Coach and Certified Chiropractic Sports Physician.
Your off day is Friday.
If you have any questions about your training you can contact Dr Jeff Banas if you need any help.
Aready have a base built up? This program is an 11 Wk build program to an Olympic Distance Race.
This program includes a 30min Phone or Skype Consultation with Dr Banas to make sure you get the most out of your training.
If you are a pretty good swimming and you are looking to get faster on the bike and run, this build program is for you.
Included in this program:
Cutting edge Supplement and Nutritional Protocols for Endurance, strength, recovery and race day.
Progressive Strength and Powers sessions Specific for running, swimming and cycling Videos demos of the exercises.
Workouts are about 1 hour a day and then 1-2hrs on a few weekend with fridays off. No JUNK miles here. You will get the most out of each training session.
Any questions about this program please contact Dr Banas at drjeffbanas@gmail.com
This program includes a 30min Phone or Skype Consultation with Dr Banas to make sure you get the most out of your training.
If you are a pretty good swimming and you are looking to get faster on the bike and run, this build program is for you.
Included in this program:
Cutting edge Supplement and Nutritional Protocols for Endurance, strength, recovery and race day.
Progressive Strength and Powers sessions Specific for running, swimming and cycling Videos demos of the exercises.
Workouts are about 1 hour a day and then 1-2hrs on a few weekend with fridays off. No JUNK miles here. You will get the most out of each training session.
Any questions about this program please contact Dr Banas at drjeffbanas@gmail.com
Don't let the title or price fool you. This plan is designed to get results.... Designed for beginner to intermediate triathletes with an average base of fitness who are under 40 years of age and looking to complete and compete in their first or fiftieth Olympic Distance Triathlon Competition. Use of a heart rate monitor is required. Training hours per week varies from 4 to 8 hours.
TriSmart Training Systems has created a 12 week Build/Peak/Race training plan designed to help a triathlete get ready for their Olympic Distance "A" Race. TriSmart has geared this program to someone who has completed Base training, currently trains 8-11 hours a week, can run 8 miles at a time comfortably, cycle 35 miles comfortably, swim 2000 yards comfortably, and can commit up to 11 hours per week in the hardest weeks. This plan can be used with a heart rate monitor but it is not necessary.
12 week Olympic Triathlon Training Plan - Beginner /Advanced Beginner
by Hypercat Racing, Rachel Sears Casanta 12 weeks $99.00
by Hypercat Racing, Rachel Sears Casanta 12 weeks $99.00
Are you gunning to move up from the Sprint triathlon distance and take on an Olympic distance triathlon?
You've come to the right place!
This program will help the beginner or advance beginner triathlete train and prepare for an intermediate distance triathlon aka 'olympic' distance triathlon consisting of a 1.5k swim / 40km bike and 10k run.
Athletes using this Hypercat Racing training program to prepare for an Olympic distance triathlon should be in good health and cleared by their personal physician to engage in vigorous endurance training.
Your current fitness should be at a level equivalent of the benchmarks below:
-Able to swim 1600 yards/meters in a pool workout. -Able to bike 1.5 hrs.
-Able to run 45 minutes.
The plan is created for a balanced training approach in each of the three disciplines. 2-3 swim sessions per week (starting at 1200 yards in week #1) 3-4 run sessions per week (starting at 45 min long run in week #1) 3-4 bike sessions per week (starting at 1:15 min for long ride in week #1)
This 12 week training plan has a volume of training ranging from 5:30 to 9:45 hours per week.
Equipment required:
-swim: goggles
-bike: bike, helmet
-run: shoes, watch
Additional equipment suggested to get the most out of your training plan:
-heart rate monitor
-cycling computer with cadence function
-stationary trainer for indoor bike rides
-wetsuit
Your Training plan purchase includes 15 page training plan reference guide. As a bonus you may post questions to the 12 week Olympic Distance Triathlon – Beginner / Advanced Beginner forum on TrainingPeaks. The forum is monitored weekly and is intended as a bonus feature, but not as a substitute for coaching should you desire such level of feedback, information and guideance. If the parameters of this training program.
You can also opt to purchase this program directly from Hypercat Racing at a special rate via this link:
http://www.hypercat.com/catalog/item/7912754/8502102.htm
This training plan spans 12-weeks, and is designed for an athlete with several Olympic distance events, and perhaps several sprint events as well under their belt. The plan is designed with improving the performance of the athlete over previous races without dramatically increasing training time.
Athletes using this plan will want to have a pair of fins, paddles, pull-bouy, and kickboard available to use as specified in this plan.
Athletes using this plan will want to have a pair of fins, paddles, pull-bouy, and kickboard available to use as specified in this plan.
TriSmart Training Systems has created a 16 week base training plan designed to help a triathlete prepare for their Olympic distance triathlon season. TriSmart has geared this program to someone who currently trains 4-6 hours a week, can run 6 miles at a time comfortably, cycle 20 miles comfortably, swim 1500 yards comfortably, and can commit up to 11 hours per week in the hardest weeks. This plan can be used with a heart rate monitor but it is not necessary.
This plan is also a great stepping stone to complete before attempting the Half Iron Base Building plan.
This plan is also a great stepping stone to complete before attempting the Half Iron Base Building plan.
TriSmart Training Systems has created a 16 week training plan designed to help a newer triathlete complete an Olympic distance triathlon. TriSmart has geared this program to someone who currently trains a few hours a week, can run 3-4 miles, bike 15 miles, swim 500 yards and can commit up to 8 hours per week in the hardest weeks. This plan can be used with a heart rate monitor but it is not necessary.
I have also included my race tips on race selection, nutrition and transitions.
Athletes selecting this plan should have base training that would allow them to complete an Olympic distance triathlon. They should be able to complete all the distances required to finish an Olympic Triathlon.
16 Week Olympic: Balanced Lifestyle w/Mobility and Dynamic Strength
by Andrew Dollar 16 weeks $129.00
by Andrew Dollar 16 weeks $129.00
This plan is designed for a beginner/intermediate triathlete ready to tackle the Olympic distance triathlon. The volume begins with one hour of running, 1000 yards of swimming and 90 minutes of riding. The plan also includes plyometric and mobility based strength trainin to help prevent injuries.
This complete 20 week training plan for an Olympic distance triathlon in is designed for the beginner to intermediate triathlete. For a full video introduction and detailed description of this program, simply go to: http://www.viddler.com/explore/pacificfit/videos/7/
This complete 20 week training plan for Black Diamond olympic distance triathlon in Enumclaw, Washington is designed for the beginner to intermediate triathlete. Triathlon Northwest members receive a $20 discount on this plan!
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 20 week training plan for Coeur D' Alene Olympic Distance triathlon in Coeur D' Alene, Idaho is designed for the beginner to intermediate triathlete. Triathlon Northwest members receive a $20 discount on this plan!
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 20 week training plan for Pacific Crest olympic distance triathlon in Sunriver, Oregon is designed for the beginner to intermediate triathlete. Triathlon Northwest members receive a $20 discount on this plan!
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This ten-week olympic plan ranges in volume from 8 - 9 hours per week (less on rest weeks) and 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 assumes that the athlete has already built a solid base, and is ready to start building intensity. It is preferable that the athlete has built up to bike rides of 2.5 hours, a long run of 1.5 hours, and a total weekly volume of 9 - 11 hours.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Chelanman and will automatically load onto your Training Peaks calendar on the proper dates.
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). 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 assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on 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 plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Chelanman and will automatically load onto your Training Peaks calendar on the proper dates.
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). 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 assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on 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 eighteen-week olympic plan ranges in volume from 5.5 - 11 hours and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. It is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Chelanman, and will automatically load on your Training Peaks calendar on the correct dates.
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). 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.
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). 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 eight-week olympic plan ranges in weekly volume from 5 to 8.5 hours. It is a simple to follow plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 3 bikes, and 3 runs per week.Monday is the rest day and the 4th week is a rest week.
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Chelanman Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Chelanman.
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Chelanman Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Chelanman.
This twelve-week olympic plan ranges in volume from 8 to 10.5 hours and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. This plan assumes that the athlete has already built a solid base, and is ready to start building intensity. It is preferable that the athlete has built up to bike rides of 2.5 hours, a long run of 1.5 hours, and a total weekly volume of 9 - 11 hours. This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for the Lake Meridian Olympic Triathlon.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at Lake Meridian at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
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). 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 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 assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on 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.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at Lake Meridian at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
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). 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 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 assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on 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 eighteen-week olympic plan ranges in weekly volume from 5.5 to 11 hours and 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 is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for the Lake Meridian Olympic Triathlon.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 to Agust 21 ). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
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). 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.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 to Agust 21 ). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
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). 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 simple to follow ten-week olympic plan ranges in weekly volume from 5 to 8.5 hours. It is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train.The plan prescribes 2 swims, 3 bikes, and 3 runs per week. Friday is the rest day and the 4th and 7th weeks are rest weeks.
This plan is customized for the Lake Meridain Olympic Triathlon. Raise the Bar's Triathlon Training Sessions are scheduled into the plan. They happen on Wednesday nights at 6:30pm at Lake Meridian. More information at: http://www.weraisethebar.com/training/lake-meridian-training/.
Optional workouts are provided in case you are not able to attend the trainings.
This plan is customized for the Lake Meridain Olympic Triathlon. Raise the Bar's Triathlon Training Sessions are scheduled into the plan. They happen on Wednesday nights at 6:30pm at Lake Meridian. More information at: http://www.weraisethebar.com/training/lake-meridian-training/.
Optional workouts are provided in case you are not able to attend the trainings.
This ten-week olympic plan ranges in weekly volume from 8 to 11 hours (5.5 on rest weeks) and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. This plan assumes that the athlete has already built a solid base, and is ready to start building intensity. It is preferable that the athlete has built up to bike rides of 2.5 hours, a long run of 1.5 hours, and a total weekly volume of 9 - 11 hours.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
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). 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 assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on 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 plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
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). 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 assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on 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 eighteen-week olympic plan ranges in weekly volume from 5.5 to 11 hours and is 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 is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
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). 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.
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). 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 assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on 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.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
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). 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.
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). 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 assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on 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 eight-week olympic plan ranges in weekly volume from 5 to 8.5 hours. It is a simple to follow plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 3 bikes, and 3 runs per week.Monday is the rest day and the 4th week is a rest week.
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Benaroya Seafair Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at Lake Meridian at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Benaroya Seafair Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at Lake Meridian at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
TriSmart Training Systems has created a 24 week complete training plan designed to help a triathlete get ready for their Olympic Distance "A" Race. TriSmart has geared this program to triathlete that has participated in couple sprint distance triathlons. This triathlete should currently train 4-6 hours a week, run 4-5 miles at a time comfortably, cycle 20 miles comfortably, swim 1500 yards comfortably, and can commit up to 11 hours per week in the hardest weeks. This plan can be used with a heart rate monitor but it is not necessary.
25 Week Beginner to Intermediate Olympic Distance Triathlon Training Plan
by Ben Greenfield 25 weeks $89.00
by Ben Greenfield 25 weeks $89.00
This is a 25 week training plan originally written for Ben Greenfield's wife to go from post-pregnancy fitness to an Olympic distance triathlon in 25 weeks - while taking care of 2 kids! Requires about 5-7 training hours per week.
2-Week Triathlon Olympic Distance Initial Conditioning Period/Prep Phase Training Plan
by Alan Kipping-Ruane 2 weeks $19.00
by Alan Kipping-Ruane 2 weeks $19.00
In this 2 Week Olympic Distance Triathlon Initial Conditioning/Prep Plan, the training will be easy. Great during the off-season or before you start your training up again, this will thorougly develop your basic-ability fitness with long aerobic endurance workouts, technique and skill development, and muscular force and strength training. This plan begins this process and is great for all skill levels.
For athletes who are in Base 3 and Build periods for Olympic Distance Race
For athletes who are in Base 3 and Build periods for Olympic Distance Race
This easy-to-follow, 12-week training plan is for the first- or second-year triathlete. Weekly training includes 3 swim, 3 bike and 3 run workouts written in simple language and easy to follow. It also includes run/walk options and simple strength training exercises with detailed instructions. This plan prepares a person to swim 1500 meters, bike 40 kilometers (24.8 miles) and run 10km (6.2 miles).
This 8-week Base Prep Plan is the first phase of training leading to your first A-priority event of the year. Designed to comprise weeks 1-8 of the 28-week build up to your first goal race of the year. Base Prep empahsizes improvements in technique, general strength, and the beginnings of aerobic base building. Specifc workouts are included for swim, bike, run and weight training, as well as specific details for identifying your aerobic threshold and HR training zone to follow. Workouts are progressive in all four training modalities. Weekly hours range from 8-13.5 hours with room for adjustments for more or fewer hours to fit your needs. Following these 8 weeks is a 12-week Base Plan that builds off this Base Prep Plan. Included with plan is the ability to have your questions answered by an EPC coach via email (info@epcmultisport.com). Good luck!
Base Training for Olympic to 70.3 Intermediate (10hr/week) Bike focus
by Brian Grasky 12 weeks $50.00
by Brian Grasky 12 weeks $50.00
This is part of Grasky Endurance's Modular Training Plan series. Choose your pick of plans and make your own season training plan!
This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 horus a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power. It's a bike-focus plan, for those with a running and swimming background but a weakness in cycling. You'll build quick fitness with cycling on this plan.
This plan incorporates heart rate zones as well as perceived exertion to define training intensities.
This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).
This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 horus a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power. It's a bike-focus plan, for those with a running and swimming background but a weakness in cycling. You'll build quick fitness with cycling on this plan.
This plan incorporates heart rate zones as well as perceived exertion to define training intensities.
This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).
Base Training for Olympic to 70.3 Intermediate (10hr/week) Run focus
by Brian Grasky 12 weeks $50.00
by Brian Grasky 12 weeks $50.00
This is part of Grasky Endurance's Modular Training Plan series. Choose your pick of plans and make your own season training plan!
This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 hours a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power. It's a run-focus plan, for those with a cycling and swimming background and/or a weakness in running. You'll build quick fitness with running on this plan.
This plan incorporates heart rate zones as well as perceived exertion to define training intensities.
This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).
This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 hours a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power. It's a run-focus plan, for those with a cycling and swimming background and/or a weakness in running. You'll build quick fitness with running on this plan.
This plan incorporates heart rate zones as well as perceived exertion to define training intensities.
This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).
Base Training for Olympic to 70.3 Intermediate (10hr/week) Swim focus
by Brian Grasky 12 weeks $50.00
by Brian Grasky 12 weeks $50.00
This is part of Grasky Endurance's Modular Training Plan series. Choose your pick of plans and make your own season training plan!
This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 horus a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power. It's a swim-focus plan, for those with a running and swimming background and/or a weakness in swimming. You'll build quick fitness with swimming on this plan.
This plan incorporates heart rate zones as well as perceived exertion to define training intensities.
This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).
This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 horus a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power. It's a swim-focus plan, for those with a running and swimming background and/or a weakness in swimming. You'll build quick fitness with swimming on this plan.
This plan incorporates heart rate zones as well as perceived exertion to define training intensities.
This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).
This plan is for athletes who are relatively new to the sport of triathlon. The plan assumes that you have been swimming, running, and biking for several weeks prior to starting with this plan.
This plan is built for athletes with a limited background in triathlon training (0-1 years). Athletes should be reasonably fit and able to run/walk 20 minutes, ride 30-40 minutes, and know how to swim.
Welcome to your beginner level year long triathlon training plan! This year will be a lot of hard work, but in the end it'll all be worth it!
In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are.
In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are.
This complete 20 week training plan for Black Diamond Olympic distance triathlon is designed for the intermediate triathlete who has a few races under their belt, but wants to get faster.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 20 week training plan for Black Diamond Olympic distance triathlon is designed for the advanced triathlete who is gunning for a podium spot or win.
This complete 20 week training plan for Black Diamond Olympic distance triathlon is designed for the beginner triathlete who may or may not have a few races under their belt, but wants to get faster.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 20 week training plan for Blue Lake Olympic distance triathlon is designed for the intermediate triathlete who has a few races under their belt, but wants to get faster.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 20 week training plan for Blue Lake Olympic distance triathlon is designed for the advanced triathlete who is gunning for a podium spot or win.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 20 week training plan for Blue Lake Olympic distance triathlon is designed for the beginner triathlete who may or may not have a few races under their belt, but wants to get faster.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This plan is developed for the University of Illinois at Chicago Triathlon team and is designed for collegiate athletes who are looking to be competitive at the Collegiate National Championships. The program is 15 weeks in duration consisting of 2-3 workouts per week in each sport in addition to core strengthening sessions. The total volume per week is between 8-15 hours. The athlete should be able to swim 1500 yards, bike for one hour and run/walk for 45 minutes prior to starting this plan.
This program should be used for an athlete who is coming off an Olympic Distance Race and:
1. They have a very strong base of 4-6 months of consistent training
2. They have a strong swim or run background
3. They have trained for at least 10-12 hours per week
This program is an advanced plan to bridge you from an Olympic Distance triathlon to a Half Ironman using a power meter with the confidence that you can complete the race without difficulty.
The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours.
Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run three times per week with at least one of the runs being 60 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.
1. They have a very strong base of 4-6 months of consistent training
2. They have a strong swim or run background
3. They have trained for at least 10-12 hours per week
This program is an advanced plan to bridge you from an Olympic Distance triathlon to a Half Ironman using a power meter with the confidence that you can complete the race without difficulty.
The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours.
Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run three times per week with at least one of the runs being 60 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.
This easy-to-follow, 12-week training plan is for the first- or second-year triathlete. Weekly training includes 3 swim, 3 bike and 3 run workouts written in simple language and easy to follow. It also includes run/walk options and simple strength training exercises with video demonstrations. This plan prepares a person to swim 1500 meters, bike 40 kilometers (24.8 miles) and run 10km (6.2 miles).
Cycling 12-Week Base Period (Sprint & Olympic)- Break Through Multisport
by Ryan Riell 12 weeks $100.00
by Ryan Riell 12 weeks $100.00
12 week cycling base building plan for an athlete that is looking to prepare for a sprint or Olympic distance triathlon.
This is a 16 week Olmpic distance triathlon training program. The base phase is six weeks long and the build and peak phases are five weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper.
Get a full 32 week plan for your KEY Olympic Distance race. You can jump into this plan in the middle of the season as well. These are smart and challenging workouts to get you primed to race.
Endurance Planet: 20 Week Beginner-Intermediate Olympic Triathlon Plan
by Ben Greenfield 20 weeks $109.00
by Ben Greenfield 20 weeks $109.00
Big discount on this plan for Endurance Planet fans! Get your discount now from the free newsletter at http://tinyurl.com/enduranceplanet.
This complete 20 week training plan for a Olympic distance triathlon is designed for the beginner0intermediate triathlete who has a few races under their belt, but wants to get faster.
This complete 20 week training plan for a Olympic distance triathlon is designed for the beginner0intermediate triathlete who has a few races under their belt, but wants to get faster.
Fatman To Ironman! 19 WK Beginner Olympic Triathlon & Weight Loss By Dr Jeff Banas
by Dr Jeff Banas 20 weeks $47.95
by Dr Jeff Banas 20 weeks $47.95
This 19 week program is for some new to the sport of triathlon who wants to compete in an Olympic distance triathlon and lose weight.
This is part of the Fatman To Ironman Series by Dr Jeff Banas. Dr. Jeff Banas went from a 270 pound Fatman to a 205 pound 7 time Ironman Triathlon Finisher. This plan is part of the Fatman to Ironman Series that no only give you a new body, but also a new life!
This plan includes a 30min personal consultation Dr. Banas ($200.00 Value). You can discuss any questions you may have about the training, nutrition, supplements, etc.
Includes examples daily meals along with a food list on which foods you should eat and what foods you should avoid.
Nutrition advice is listed in the weekly goals. Every week you are give nutrition "Home Work" assignment that over time will allow you to change your bad nutrition habits and replace them with new ones
You only need to exercise about one hour during the week and maybe 1-2hrs on a weekend.
Training days are Monday to Thursday, Saturday and Sunday with Friday off.
This program includes detailed exercise sessions and videos that take all the guess work out of training.
This plan includes:
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
-How to find you fat burning zone
- Cold Thermogenesis Protocols
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
- Low Thyroid/Metabolism Support
-What artificial sweeteners to avoid
-How Poor Sleep can affect weight loss and performance
-Detailed nutrition and supplement protocols.
-How to determine how many calories you need to take in to lose weight
-Includes Superhuman Food Pyramid
This is part of the Fatman To Ironman Series by Dr Jeff Banas. Dr. Jeff Banas went from a 270 pound Fatman to a 205 pound 7 time Ironman Triathlon Finisher. This plan is part of the Fatman to Ironman Series that no only give you a new body, but also a new life!
This plan includes a 30min personal consultation Dr. Banas ($200.00 Value). You can discuss any questions you may have about the training, nutrition, supplements, etc.
Includes examples daily meals along with a food list on which foods you should eat and what foods you should avoid.
Nutrition advice is listed in the weekly goals. Every week you are give nutrition "Home Work" assignment that over time will allow you to change your bad nutrition habits and replace them with new ones
You only need to exercise about one hour during the week and maybe 1-2hrs on a weekend.
Training days are Monday to Thursday, Saturday and Sunday with Friday off.
This program includes detailed exercise sessions and videos that take all the guess work out of training.
This plan includes:
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
-How to find you fat burning zone
- Cold Thermogenesis Protocols
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
- Low Thyroid/Metabolism Support
-What artificial sweeteners to avoid
-How Poor Sleep can affect weight loss and performance
-Detailed nutrition and supplement protocols.
-How to determine how many calories you need to take in to lose weight
-Includes Superhuman Food Pyramid
This complete 20 week training plan for Hagg Lake Olympic distance triathlon is designed for the intermediate triathlete who has a few races under their belt, but wants to get faster.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 20 week training plan for Hagg Lake Olympic distance triathlon is designed for the advanced triathlete who is gunning for a podium spot or win.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 20 week training plan for Hagg Lake Olympic distance triathlon is designed for the beginner triathlete who may or may not have a few races under their belt, but wants to get faster.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This 8-week plan is for the experienced triathlete who is interested in preparing for a hilly olympic distance triathlon. The plan begins with 8.75 hours of training and tops out at 9.0 hours. You should be able to dedicate up to 1.75 hours a day during the week and up to 2.25 hours on the weekend to training.
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.
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.
Athletes with 1-2 years of triathlon experience or several years of single sport experience.
Athlete's using this plan should have a minimum 2-3 years of triathlon experience and be comfortable training 10-15 hours per week. This training plan uses heart rate and perceived efforts for workout guidelines.
Welcome to your intermediate level year long triathlon training plan! This year will be a lot of hard work, but in the end it'll all be worth it!
In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are.
In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are.
International (Olympic) Triathlon Training Plan (Novice, 10 Weeks, Saturday Race), Starts Any Time
by David Glover, MS, CSCS 10 weeks $67.00
by David Glover, MS, CSCS 10 weeks $67.00
Dedicate. Train. Perspire. Achieve. When you cross the finish line of your International (Olympic) distance triathlon, you’ve accomplished something very special.
Designed for the NOVICE and INTERMEDIATE triathlete, this 10-week structured, periodized plan designed by USAT-certified coach David Glover, MSE, MS, CSCS, will prepare you for your International/Olympic-distance Triathlon (typically 1,500m swim, 40km bike, 10km run). This plan is perfect if this is your first International distance race.
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 5 to 8 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@schooloftri.com) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 100 meters or yards continuously
- Bike: 60 minutes
- Run or Run/Walk: 35 minutes
Questions? Please visit us on the web at schooloftri.com or email David directly at: david@schooloftricom.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Sunday Race" plan.
International (Olympic) Triathlon Training Plan (Novice, 10 Weeks, Sunday Race), Starts Any Time
by David Glover, MS, CSCS 10 weeks $67.00
by David Glover, MS, CSCS 10 weeks $67.00
Dedicate. Train. Perspire. Achieve. When you cross the finish line of your International (Olympic) distance triathlon, you’ve accomplished something very special.
Designed for the NOVICE and INTERMEDIATE triathlete, this 10-week structured, periodized plan designed by USAT-certified coach David Glover, MS, MS, CSCS will prepare you for your International/Olympic-distance Triathlon (typically 1,500m swim, 40km bike, 10km run). This plan is perfect if this is your first International distance race.
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 5 to 8 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@schooloftri.com) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 100 meters or yards continuously
- Bike: 60 minutes
- Run or Run/Walk: 35 minutes
Questions? Please visit us on the web at schooloftri.com or email David directly at: david@schooloftricom.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.
International (Olympic) Triathlon Training Plan (Novice, 16 Weeks, Saturday Race), Starts Any Time
by David Glover, MS, CSCS 16 weeks $97.00
by David Glover, MS, CSCS 16 weeks $97.00
Dedicate. Train. Perspire. Achieve. When you cross the finish line of your International (Olympic) distance triathlon, you’ve accomplished something very special.
Designed for the NOVICE and INTERMEDIATE triathlete, this 16-week structured and periodized plan designed by USAT-certified coach David Glover, MSE, MS, CSCS, will prepare you for any International/Olympic-distance Triathlon (typically 1,500m swim, 40km bike, 10km run). This plan is perfect if this is your first International distance race.
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 3.5 to 8 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@schooloftri.com) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 30-45 minutes
- Run or Run/Walk: 30 minutes
Questions? Please visit us on the web at schooloftri.com or email David directly at: david@schooloftricom.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Sunday Race" plan.
International (Olympic) Triathlon Training Plan (Novice, 16 Weeks, Sunday Race), Starts Any Time
by David Glover, MS, CSCS 16 weeks $97.00
by David Glover, MS, CSCS 16 weeks $97.00
Dedicate. Train. Perspire. Achieve. When you cross the finish line of your International (Olympic) distance triathlon, you’ve accomplished something very special.
Designed for the NOVICE and INTERMEDIATE triathlete, this 16-week structured and periodized plan designed by USAT-certified coach David Glover, MSE, MS, CSCS, will prepare you for any International/Olympic-distance Triathlon (typically 1,500m swim, 40km bike, 10km run). This plan is perfect if this is your first International distance race.
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 3.5 to 8 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@schooloftri.com) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 30-45 minutes
- Run or Run/Walk: 30 minutes
Questions? Please visit us on the web at schooloftri.com or email David directly at: david@schooloftricom.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.
You have talked about - Getting yourself on a plan! Here is the perfect plan to set your Personal Best Time for the Keuka Lake Olympic Triathlon.
This plan is guiding you to a successful completion of your first Olympic Distance Triatlon.
This plan is based on 2 swims / 2 bike / 2 run trainings per week.
The plan is flexible and training sessions can be moved to fit your busy agenda.
Maximum training time per week : 8h55
This plan is based on 2 swims / 2 bike / 2 run trainings per week.
The plan is flexible and training sessions can be moved to fit your busy agenda.
Maximum training time per week : 8h55
This is for an athlete that has completed at least one sprint triathlon prior to starting this plan. It is swim focused in order to enhance your swimming skills.
NEW! 8 week, Olympic Distance, Int. to Advanced using Power, HR and RPE
by Mike Ricci, USA Triathlon Elite Coach 8 weeks $89.00
by Mike Ricci, USA Triathlon Elite Coach 8 weeks $89.00
This program should be used by an athlete who is in their second year or beyond in triathlon. The athlete should be able to swim at least 1,500 yards, bike at least 60 minutes and be able to run for 60 minutes continuously.
The program consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 15 hours with most weeks in the 12-14 hour range.
The program consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 15 hours with most weeks in the 12-14 hour range.
Novice USAT Olympic Age Group Championship 4-week plan
by USA Triathlon Certified Coach 4 weeks $0.00
by USA Triathlon Certified Coach 4 weeks $0.00
First year triathlete who has been training and doing races during 2010. The athlete should have completed at least one sprint race during the summer, and be training at a minimum of about 10 hours per week (on non-recovery weeks)
This 12-week plan guides the OVER 50-year-old, intermediate, Olympic-distance triathlete through the Base period in preparation for moving up to the Build period. The only difference between this and the UNDER 50 plan by the same name is how often recovery weeks are scheduled. In this plan they are every third week. In the UNDER 50 plab they every fourth week.
It uses the principles described in The Triathlete's Training Bible. This plan should be started 20 to 24 weeks before your first A-priority race. To start this plan you should be able to swim, bike or run about an hour. Weekly hours range from 10 to 13 with 6.5-hour rest/test weeks which help to gauge your progress. The plan is simple to follow using every day language to make the science of training easy.
Be sure to download 'Using HR, Power and Pace' at http://home.trainingpeaks.com/media/154049/using%20heart%20rate-power-pace.pdf. For details on strength training go to www.TrainingBible.com and click on FREE RESOURCES and then on training workouts. Or see Chapter 13 in The Triathlete's Training Bible.
It uses the principles described in The Triathlete's Training Bible. This plan should be started 20 to 24 weeks before your first A-priority race. To start this plan you should be able to swim, bike or run about an hour. Weekly hours range from 10 to 13 with 6.5-hour rest/test weeks which help to gauge your progress. The plan is simple to follow using every day language to make the science of training easy.
Be sure to download 'Using HR, Power and Pace' at http://home.trainingpeaks.com/media/154049/using%20heart%20rate-power-pace.pdf. For details on strength training go to www.TrainingBible.com and click on FREE RESOURCES and then on training workouts. Or see Chapter 13 in The Triathlete's Training Bible.
Using the proven methodology described in The Triathlete's Training Bible, this program provides a Base training program for the intermediate, UNDER-50 athlete who trains for Olympic-distance triathlons. To start this program you should be able to swim about one hour, bike over an hour and run one hour. Following this plan you will be ready to start the 12-week, Olympic-distance Triathlon (Intermediate) plan.
Be sure to download 'Using HR, Power and Pace' at http://home.trainingpeaks.com/media/154049/using%20heart%20rate-power-pace.pdf. For details on strength training go to www.TrainingBible.com and click on FREE RESOURCES and then on training workouts. Or see Chapter 13 in The Triathlete's Training Bible.
Be sure to download 'Using HR, Power and Pace' at http://home.trainingpeaks.com/media/154049/using%20heart%20rate-power-pace.pdf. For details on strength training go to www.TrainingBible.com and click on FREE RESOURCES and then on training workouts. Or see Chapter 13 in The Triathlete's Training Bible.
Middle of the season plan for a beginner to mid-level triathlete
This plan was designed by Joe Friel for the advanced Olympic-distance triathlete whose goal is to be competitive in his or her age group in a race in 12 weeks. The plan is based on the training principles and methods in Joe's book, The Triathletes Training BIble.
Weekly volume in most weeks is around 12-13 hours including 4-5 swims, bikes and runs each week plus strength maintenance once weekly. To start this plan you should be in at least your second year of racing having trained at 10 or more hours weekly in previous seasons.
This beginner-friendly, 12-week training plan is for the first- or second-year triathlete who is entered in an Olympic-distance Triathlon. Start this plan about 12 weeks before your race. Other than health confirmed by your physician and a strong desire to finish the race, there are no prerequisites for starting this training plan. The weekly training progresses gradually from 3 to about 6 hours per week usually including 2 swims, 2 bikes and 2 runs. After following this plan for a minimum of 12 weeks, on race day you will be able to swim 1500 meters, bike 40 kilometers (25 miles), and run 10km (6.2 miles). Based on Joe Friel's 25 years of coaching experience, the plan is written in simple language and easy to follow.
This 12-week plan is specially designed for the intermediate triathlete, regardless of age, who has been training for triathlon for more than 2 years and has a goal to perform well in his/her age group at an A-priority, Olympic-distance (S-1500m/B-40k/R-10k) triathlon in the 12th week of this plan. This detailed and easy-to-follow training plan starts with the Base 3 period (4 weeks) and includes 6 weeks of Build period, 1 Peak week and 1 Race week. To start this plan you should be capable of swimming 45 minutes, running up to an hour and biking up to 90 minutes. The weekly hours range from 6 to 10 with 9 hours per week being the most common. In a typical week you will do 3 swims, 3 bikes and 3 runs. Self-testing is included to help gauge progress toward a respectable placing in the race.
This plan is created as a follow-up to the """"""""Joe Friel 'sTriathlon Base 12 weeks 4-6 hours/week"""""""" plan. This plan follows a 3.5 to 6 hour per week schedule but the workouts are more challenging than in the previous Base period plan. At the end of 12 weeks you will be ready for your Olympic-distance race.
If you did not use the above Base plan you should be able to swim for 30 minutes, bike for 2 hours and run for 90 minutes before starting this plan. If this plan appears to be too easy you may consider buying the Olympic Build-Peak (Intermediate) plan instead. If this plan is too hard then you may buy the Olympic Build-Peak (Beginner) plan.
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.
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.
This plan is for you if you have experience in triathlon, and your goal is to increase your speed at the Olympic distance. This plan demands an average of 9 hours a week and a maximum of just over 11 hours.
You should have no problem running 30 minutes, riding for an hour, and swimming 800yds before strting this plan.
This plan uses heart rate zones and perceived effort for pacing and effort level.
You should have no problem running 30 minutes, riding for an hour, and swimming 800yds before strting this plan.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan is completely customized for your first or fastest Olympic distance triathlon
When you purchase the plan The Coach will contact you directly! Your coach will discuss your goals, your training history, your racing history and your life schedule. The coach will then build a 20 week training program specifically for you. Even better your coach will be available to answer email questions throughout your entire training cycle and then personally help you with your "A" race plan.
The Program also Includes:
FREE Training consultation
Free 3 Workout DVD's Strength, Core and Yoga ($36.00 Value)
Free Team Tech Tee ($18.00 value)
Free Training Peaks Log
$25.00 Hammer Nutrition Gift Certificate (plus 15% discount through our affiliate program)
50% discount on all Zensah Compression products (minimum $15.00 value discount code provided at purchase)
30% discount on all Polar Heart Rate Monitors (minimum $24.00 value)
20% discount on 1BandID ($3.80 value discount code provided at purchase)
Our training packages are custom designed for the individual runners and triathletes! . They can be purchased now and used later to coordinate with your "A" race.
**New Clients Only
When you purchase the plan The Coach will contact you directly! Your coach will discuss your goals, your training history, your racing history and your life schedule. The coach will then build a 20 week training program specifically for you. Even better your coach will be available to answer email questions throughout your entire training cycle and then personally help you with your "A" race plan.
The Program also Includes:
FREE Training consultation
Free 3 Workout DVD's Strength, Core and Yoga ($36.00 Value)
Free Team Tech Tee ($18.00 value)
Free Training Peaks Log
$25.00 Hammer Nutrition Gift Certificate (plus 15% discount through our affiliate program)
50% discount on all Zensah Compression products (minimum $15.00 value discount code provided at purchase)
30% discount on all Polar Heart Rate Monitors (minimum $24.00 value)
20% discount on 1BandID ($3.80 value discount code provided at purchase)
Our training packages are custom designed for the individual runners and triathletes! . They can be purchased now and used later to coordinate with your "A" race.
**New Clients Only
PURPOSE: This program is designed for the beginner level (0-1 years of tri training/racing exp.) triathlete with a moderate - high level of general conditioning (not someone 'off the couch') who wishes to complete and compete in the "olympic" or International Distance of 1.5K Swim | 40K Bike | 10K , run comfortably and to have an enjoyable race experience in the process while reaching a high level of fitness. It is recommended that prior to starting this program, the athlete has the ability to swim 500 yds straight, bike 20 miles comfortably and run 3 miles without difficulty. This plan IS NOT for someone who is just now engaging in a fitness routine but IS for the fit individual who is now ready to train for a tri.
This program does not specificy strength training or meal plans. It is recommended by the author that you incorporate resistance training into your program two - three times per week (Ex. Tues./Fri./Sun) during this training cycle.
Workouts are specified according to time, intensity and distance goals for each day of the week. Coaching tips and notes are also offered throughout the plan and are also available for members of www.coachtroy.com. Video tips are available here, http://www.coachtroy.com/public/department99.cfm
The workouts contained in this program are given an intensity description by Zones that are simple and easy to understand and use. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. If that test is not available or convenient, benchmark tests such as that found in Spinervals 27.0 (http://www.spinervals.com/products/item10.cfm), a 20 minute functional threshold test or for the run, a hard 3 mile effort (take avg. HR for the run) can be used to determine LTHR. (Example: If a 3 mile hard, race paced run yields an avg. HR of 150 bpm, this is your LTHR.)
This plan leverages the knowledge base of the Spinervals Cycling Series. Although it's not required that the athlete uses Spinervals videos, it's recommended and suggestions are made as to which DVDS work best throughout the training program. If you have any questions whatsoever, please contact info@coachtroy.com or visit www.coachtroy.com
Good luck with getting started! Thanks for using the plan and let me know if you need anything.
Best wishes,
Coach Troy
troy@coachtroy.com
This program does not specificy strength training or meal plans. It is recommended by the author that you incorporate resistance training into your program two - three times per week (Ex. Tues./Fri./Sun) during this training cycle.
Workouts are specified according to time, intensity and distance goals for each day of the week. Coaching tips and notes are also offered throughout the plan and are also available for members of www.coachtroy.com. Video tips are available here, http://www.coachtroy.com/public/department99.cfm
The workouts contained in this program are given an intensity description by Zones that are simple and easy to understand and use. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. If that test is not available or convenient, benchmark tests such as that found in Spinervals 27.0 (http://www.spinervals.com/products/item10.cfm), a 20 minute functional threshold test or for the run, a hard 3 mile effort (take avg. HR for the run) can be used to determine LTHR. (Example: If a 3 mile hard, race paced run yields an avg. HR of 150 bpm, this is your LTHR.)
This plan leverages the knowledge base of the Spinervals Cycling Series. Although it's not required that the athlete uses Spinervals videos, it's recommended and suggestions are made as to which DVDS work best throughout the training program. If you have any questions whatsoever, please contact info@coachtroy.com or visit www.coachtroy.com
Good luck with getting started! Thanks for using the plan and let me know if you need anything.
Best wishes,
Coach Troy
troy@coachtroy.com
OLYMPIC Distance Triathlon 12-Week Plan for the Tri Newbie / CUSTOMIZED
by Troy Jacobson 12 weeks $349.95
by Troy Jacobson 12 weeks $349.95
CUSTOMIZED 4-U by Coach Troy Jacobson! By choosing this option, you’ll receive the basic training plan PLUS a 30-minute training consultation and plan customization call with Coach Troy. During the call, you’ll go over the plan week by week with the Coach as he makes modifications to the plan based on your personal schedule and other training related needs. Register for this plan now and receive a FREE Spinervals DVD, a $30 value. (This plan is limited to a few participants at a time and is available on a first come, first serve basis. Those who register will be contacted within 48 hours to schedule a convenient call time with the Coach.)
PURPOSE: This program is designed for the beginner level (0-1 years of tri training/racing exp.) triathlete with a moderate - high level of general conditioning (not someone 'off the couch') who wishes to complete and compete in the "olympic" or International Distance of 1.5K Swim | 40K Bike | 10K , run comfortably and to have an enjoyable race experience in the process while reaching a high level of fitness. It is recommended that prior to starting this program, the athlete has the ability to swim 500 yds straight, bike 20 miles comfortably and run 3 miles without difficulty. This plan IS NOT for someone who is just now engaging in a fitness routine but IS for the fit individual who is now ready to train for a tri.
This program does not specificy strength training or meal plans. It is recommended by the author that you incorporate resistance training into your program two - three times per week (Ex. Tues./Fri./Sun) during this training cycle.
Workouts are specified according to time, intensity and distance goals for each day of the week. Coaching tips and notes are also offered throughout the plan and are also available for members of www.coachtroy.com
The workouts contained in this program are given an intensity description by Zones that are simple and easy to understand and use. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. If that test is not available or convenient, benchmark tests such as that found in Spinervals 27.0 (http://www.spinervals.com/products/item10.cfm), a 20 minute functional threshold test or for the run, a hard 3 mile effort (take avg. HR for the run) can be used to determine LTHR. (Example: If a 3 mile hard, race paced run yields an avg. HR of 150 bpm, this is your LTHR.)
This plan leverages the knowledge base of the Spinervals Cycling Series. Although it's not required that the athlete uses Spinervals videos, it's recommended and suggestions are made as to which DVDS work best throughout the training program. If you have any questions whatsoever, please contact info@coachtroy.com or visit www.coachtroy.com
Good luck with getting started! Thanks for using the plan and let me know if you need anything.
Best wishes,
Coach Troy
troy@coachtroy.com
PURPOSE: This program is designed for the beginner level (0-1 years of tri training/racing exp.) triathlete with a moderate - high level of general conditioning (not someone 'off the couch') who wishes to complete and compete in the "olympic" or International Distance of 1.5K Swim | 40K Bike | 10K , run comfortably and to have an enjoyable race experience in the process while reaching a high level of fitness. It is recommended that prior to starting this program, the athlete has the ability to swim 500 yds straight, bike 20 miles comfortably and run 3 miles without difficulty. This plan IS NOT for someone who is just now engaging in a fitness routine but IS for the fit individual who is now ready to train for a tri.
This program does not specificy strength training or meal plans. It is recommended by the author that you incorporate resistance training into your program two - three times per week (Ex. Tues./Fri./Sun) during this training cycle.
Workouts are specified according to time, intensity and distance goals for each day of the week. Coaching tips and notes are also offered throughout the plan and are also available for members of www.coachtroy.com
The workouts contained in this program are given an intensity description by Zones that are simple and easy to understand and use. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. If that test is not available or convenient, benchmark tests such as that found in Spinervals 27.0 (http://www.spinervals.com/products/item10.cfm), a 20 minute functional threshold test or for the run, a hard 3 mile effort (take avg. HR for the run) can be used to determine LTHR. (Example: If a 3 mile hard, race paced run yields an avg. HR of 150 bpm, this is your LTHR.)
This plan leverages the knowledge base of the Spinervals Cycling Series. Although it's not required that the athlete uses Spinervals videos, it's recommended and suggestions are made as to which DVDS work best throughout the training program. If you have any questions whatsoever, please contact info@coachtroy.com or visit www.coachtroy.com
Good luck with getting started! Thanks for using the plan and let me know if you need anything.
Best wishes,
Coach Troy
troy@coachtroy.com
This plan is for an Olympic distance triathlon for the triathlete that has completed a few sprint triathlons. The person attempting this plan should be currently training regularly, able to comfortably swim 1500 yards/meters in a workout, bike 30 miles in one ride, and able to run 5 miles continuously.
Welcome to the Olympic Distance Tri Training plan by Coach Troy Jacobson. Please read the following plan description to learn more prior to selecting this plan.
PURPOSE: This program is designed for the intermediate - advanced level (2-3 years of tri training/racing exp.) triathlete with a moderate - high level of general conditioning who wishes to compete in the "olympic" or International Distance of 1.5K Swim | 40K Bike | 10K , and maximize their personal potential. It is recommended that prior to starting this program, the athlete has the ability to swim 1500 yds straight, bike 40 miles comfortably and run 6 miles without difficulty. This plan is intended for the experienced triathlete with a solid base of multisport fitness prior to starting the plan!
This program does not specificy strength training or meal plans. It is recommended by the author that you incorporate resistance training into your program two - three times per week (Ex. Tues./Fri./Sun) during this training cycle.
Workouts are specified according to time, intensity and distance goals for each day of the week. Coaching tips and notes are also offered throughout the plan and are also available at www.mplstri.com or www.coachtroy.com
The workouts contained in this program are given an intensity description by Zones that are simple and easy to understand and use. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. Contact your local Life Time Fitness Center for more information.
This plan leverages the knowledge base of the Spinervals Cycling Series. Although it's not required that the athlete uses Spinervals videos, it's recommended and suggestions are made as to which DVDS work best throughout the training program. If you have any questions whatsoever, please contact info@spinervals.com or visit www.spinervals.com
Finally, when following this or any training program, it's important to closely monitor your personal health and well-being. This plan is intended to guide you, but ultimately it's up to you to listen to your body and to stay healthy and injury free.
Good luck with getting started! Thanks for using the plan and let me know if you need anything during the process.
Best wishes,
Coach Troy Jacobson
Head Triathlon Coach
LIFE TIME FITNESS, INC.
info@coachtroy.com
PURPOSE: This program is designed for the intermediate - advanced level (2-3 years of tri training/racing exp.) triathlete with a moderate - high level of general conditioning who wishes to compete in the "olympic" or International Distance of 1.5K Swim | 40K Bike | 10K , and maximize their personal potential. It is recommended that prior to starting this program, the athlete has the ability to swim 1500 yds straight, bike 40 miles comfortably and run 6 miles without difficulty. This plan is intended for the experienced triathlete with a solid base of multisport fitness prior to starting the plan!
This program does not specificy strength training or meal plans. It is recommended by the author that you incorporate resistance training into your program two - three times per week (Ex. Tues./Fri./Sun) during this training cycle.
Workouts are specified according to time, intensity and distance goals for each day of the week. Coaching tips and notes are also offered throughout the plan and are also available at www.mplstri.com or www.coachtroy.com
The workouts contained in this program are given an intensity description by Zones that are simple and easy to understand and use. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. Contact your local Life Time Fitness Center for more information.
This plan leverages the knowledge base of the Spinervals Cycling Series. Although it's not required that the athlete uses Spinervals videos, it's recommended and suggestions are made as to which DVDS work best throughout the training program. If you have any questions whatsoever, please contact info@spinervals.com or visit www.spinervals.com
Finally, when following this or any training program, it's important to closely monitor your personal health and well-being. This plan is intended to guide you, but ultimately it's up to you to listen to your body and to stay healthy and injury free.
Good luck with getting started! Thanks for using the plan and let me know if you need anything during the process.
Best wishes,
Coach Troy Jacobson
Head Triathlon Coach
LIFE TIME FITNESS, INC.
info@coachtroy.com
This is a fully Idividualized Olympic Distance Triathlon Training Plan individualy designed for your to achieve your Triathlon Goals no matter what level of athletes you are. Following our coaches analysis of your triathlete questionnaire (this will be e mailed through to you or you will find it on the attached plan description) your customized plan will be designed by Richard Laidlow an experienced and qualified coach, if you have any questions he can be contacted at richard@sancture-sportifs.com.
This triathlon training plan is for all level of athletes as it is individualy customized to fit into your lifestyle, level and ability but it assumes that the participant can accomplish the following. Complete 1000m of swimming using any stroke without stopping. 60 minutes of cycling without stopping and a easy 45-minute jog without stopping.
This triathlon training plan is for all level of athletes as it is individualy customized to fit into your lifestyle, level and ability but it assumes that the participant can accomplish the following. Complete 1000m of swimming using any stroke without stopping. 60 minutes of cycling without stopping and a easy 45-minute jog without stopping.
Olympic Distance Triathlon Training Plan by Trismarter.com (beginner-intermediate)
by Lee Gardner (Trismarter.com) 12 weeks $100.00
by Lee Gardner (Trismarter.com) 12 weeks $100.00
This training plan is intended for a beginnner-interrmediate level athlete capable of training 8-12 hours per week (with training time weighted towards weekend).
The Olympic-distance triathlon is a fun challenge that lets your speed and endurance both shine. Neither the training nor the race itself should drain you from enthusiastic engagement in your other interests: work, family, hobbies. In this way, the Oly race fits your lifestyle well. In three swims, three rides, and three or four runs each week, this plan offers a balanced approach to your build for the Olympic distance. Simple weights routines, described both with and without weights machines, bolster your strength and power. Yoga complements the work you’re doing, building core strength, flexibility, and focus for the long race.
Designed by Steve Lumley (BTF L3 coach, MSc) . This plan draws on Steve’s 21+ years of triathlon racing and coaching experience. Steve works on a daily basis with all levels of athlete from complete beginners to talented elite, youth, junior, and student athletes. He has coached national youth, junior, student, elite and age group medal winners.
As an added bonus, purchase of this program includes email access to Steve for any questions that you may have about this plan or your training.
Please visit us on the web at www.steve.lumley.com or email Steve at: tricoach.lum@gmail.com
This plan is targeted at an ‘improver’ triathlete, aiming to improve their time over the Olympic distance triathlon. It assumes a good fitness background in swim, bike and run, (with a reasonably even ability in the three disciplines) already having completed an Olympic distance triathlon. They should ideally have 6-8 weeks of preparation training under their belt prior to commencing the structured programme. Training plan volume is between 5 and 8 hours per week, and is organised on a 3 week macro-cycle; every 3rd week is a recovery week. The weekly schedule typically includes 2 swim sessions, 3 bike sessions and 3 run sessions. One or two ‘strength’ / conditioning sessions each week are recommended in addition to the swim, bike and run sessions detailed.
“Safe to say I nailed it… Entirely down to following the training you set out. I can’t thank you enough, I would never have reached my best without your help.”
(Keith Sanders)
As an added bonus, purchase of this program includes email access to Steve for any questions that you may have about this plan or your training.
Please visit us on the web at www.steve.lumley.com or email Steve at: tricoach.lum@gmail.com
This plan is targeted at an ‘improver’ triathlete, aiming to improve their time over the Olympic distance triathlon. It assumes a good fitness background in swim, bike and run, (with a reasonably even ability in the three disciplines) already having completed an Olympic distance triathlon. They should ideally have 6-8 weeks of preparation training under their belt prior to commencing the structured programme. Training plan volume is between 5 and 8 hours per week, and is organised on a 3 week macro-cycle; every 3rd week is a recovery week. The weekly schedule typically includes 2 swim sessions, 3 bike sessions and 3 run sessions. One or two ‘strength’ / conditioning sessions each week are recommended in addition to the swim, bike and run sessions detailed.
“Safe to say I nailed it… Entirely down to following the training you set out. I can’t thank you enough, I would never have reached my best without your help.”
(Keith Sanders)
Designed by Steve Lumley (BTF L3 coach, MSc) . This plan draws on Steve’s 21+ years of triathlon racing and coaching experience. Steve works on a daily basis with all levels of athlete from complete beginners to talented elite, youth, junior, and student athletes. He has coached national youth, junior, student, elite and age group medal winners.
As an added bonus, purchase of this program includes email access to Steve for any questions that you may have about this plan or your training.
Please visit us on the web at www.steve.lumley.com or email Steve at: tricoach.lum@gmail.com
This plan is targeted at a novice triathlete, aiming to complete the Olympic distance for the first time. It assumes a good fitness background in swim, bike and run, possibly already having completed a sprint distance triathlon. They should ideally have 6-8 weeks of preparation training under their belt prior to commencing the structured programme. Training plan volume is between 4 and 7 hours per week, and is organised on a 3 week macro-cycle; every 3rd week is a recovery week. The weekly schedule typically includes 2 swim sessions, 2 bike sessions and 2 run sessions. One or two ‘strength’ / conditioning sessions each week are recommended in addition to the swim, bike and run sessions detailed.
“Safe to say I nailed it… Entirely down to following the training you set out. I can’t thank you enough, I would never have reached my best without your help.”
(Keith Sanders)
As an added bonus, purchase of this program includes email access to Steve for any questions that you may have about this plan or your training.
Please visit us on the web at www.steve.lumley.com or email Steve at: tricoach.lum@gmail.com
This plan is targeted at a novice triathlete, aiming to complete the Olympic distance for the first time. It assumes a good fitness background in swim, bike and run, possibly already having completed a sprint distance triathlon. They should ideally have 6-8 weeks of preparation training under their belt prior to commencing the structured programme. Training plan volume is between 4 and 7 hours per week, and is organised on a 3 week macro-cycle; every 3rd week is a recovery week. The weekly schedule typically includes 2 swim sessions, 2 bike sessions and 2 run sessions. One or two ‘strength’ / conditioning sessions each week are recommended in addition to the swim, bike and run sessions detailed.
“Safe to say I nailed it… Entirely down to following the training you set out. I can’t thank you enough, I would never have reached my best without your help.”
(Keith Sanders)
This is a mid level plan for an olympic distance tri. This will help you set a PR with still having time for life.
This schedule is designed for a mid to end season race for an intermediate level triathlete who has three to four racing seasons under their belt. The athlete will have completed a base training period at the start of the year and will have raced at least once prior to starting this schedule.
This schedule is race-proven by age group athletes. Athletes following this schedule have achieved more than a dozen AG podiums, including 3 wins.
The schedule is written by Erik Seedhouse, an ex-professional triathlete and 3 times World Champion in the ultraendurance arena. He combines his racing experience with his coaching background and his expertise in the fields of sports science and exercise physiology.
This schedule is race-proven by age group athletes. Athletes following this schedule have achieved more than a dozen AG podiums, including 3 wins.
The schedule is written by Erik Seedhouse, an ex-professional triathlete and 3 times World Champion in the ultraendurance arena. He combines his racing experience with his coaching background and his expertise in the fields of sports science and exercise physiology.
Are you training for an Olympic triathlon but have limited training time and no need for long workouts. This is a monthly (four week plan) that can be repeated to get you ready for race day. A combination of dynamic swim, bike and run workouts that takes the pressure off of the athlete by having a dedicated workout plan for your race.
It is assumed that the athlete can already swim 2000yds, bike 50 miles and run for an hour at steady pace. The plan focuses on speed and endurance workouts to get you ready to finish and compete on race day.
Over the four weeks the plan gradually builds distances over all three sports and keeps a balance between all elements. Completion of the workouts will ensure that you are prepared and ready to rock on race day.
The plan includes 41 workouts and 36 hours of training over the four weeks. This is a great plan to gradually build your confidence to make that step to an Olympic distance triathlon.
It is assumed that the athlete can already swim 2000yds, bike 50 miles and run for an hour at steady pace. The plan focuses on speed and endurance workouts to get you ready to finish and compete on race day.
Over the four weeks the plan gradually builds distances over all three sports and keeps a balance between all elements. Completion of the workouts will ensure that you are prepared and ready to rock on race day.
The plan includes 41 workouts and 36 hours of training over the four weeks. This is a great plan to gradually build your confidence to make that step to an Olympic distance triathlon.
This base training Olympic triathlon plan will provide you with the foundations of the aerobic training period, which is characterised by increasing volume, performed at relatively low intensities. This phase has a strong emphasis on general conditioning, and physical, mental and technical skills such as working on your swim technique, improving your cycling efficiency, or working on running cadence or technique
You might be a beginning triathlete or maybe you have a couple of races under your belt from previous seasons. In either case you are fit and are NOT a beginning athlete. Before beginning Week 1 of the plan you are capable of riding a bike 30 to 60 minutes two days a week and completing a long ride around two hours on a third day. You can swim 100 yards (or meters) nonstop and swimming for 30 minutes a couple of times per week is easy. You can run two days per week, one 30-minute run and a longer run of 45 minutes.
Weekly training hours range from 5:15 to a maximum between 8:15 and 11:00. There is some flexibility built into the plan to accommodate individual differences. For example there is no time posted for the swim workouts. Obviously there can be big differences in swimming abilities between people with a competitive swim background and those just getting into swimming. Some of the run and bike workouts also have ranges built into the workouts.
You might be a beginning triathlete or maybe you have a couple of races under your belt from previous seasons. In either case you are fit and are NOT a beginning athlete. Before beginning Week 1 of the plan you are capable of riding a bike 30 to 60 minutes two days a week and completing a long ride around two hours on a third day. You can swim 100 yards (or meters) nonstop and swimming for 30 minutes a couple of times per week is easy. You can run two days per week, one 30-minute run and a longer run of 45 minutes.
Weekly training hours range from 5:15 to a maximum between 8:15 and 11:00. There is some flexibility built into the plan to accommodate individual differences. For example there is no time posted for the swim workouts. Obviously there can be big differences in swimming abilities between people with a competitive swim background and those just getting into swimming. Some of the run and bike workouts also have ranges built into the workouts.
This build phase training plan is prepared to provide you with improved strength of your major muscle groups used in triathlon, it will involve more force and muscular endurance sessions, and is a time for eliminating muscle imbalances. This will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, with a progresssive reliance on carbohydrate as a fuel, moving into zone 3 tempo workouts during the course of the plan
You might be a beginning triathlete or maybe you have a couple of races under your belt from previous seasons. In either case you are fit and are NOT a beginning athlete. Before beginning Week 1 of the plan you are capable of riding a bike 30 to 60 minutes two days a week and completing a long ride around two hours on a third day. You can swim 100 yards (or meters) nonstop and swimming for 30 minutes a couple of times per week is easy. You can run two days per week, one 30-minute run and a longer run of 45 minutes.
Weekly training hours range from 5:15 to a maximum between 8:15 and 11:00. There is some flexibility built into the plan to accommodate individual differences. For example there is no time posted for the swim workouts. Obviously there can be big differences in swimming abilities between people with a competitive swim background and those just getting into swimming. Some of the run and bike workouts also have ranges built into the workouts.
You might be a beginning triathlete or maybe you have a couple of races under your belt from previous seasons. In either case you are fit and are NOT a beginning athlete. Before beginning Week 1 of the plan you are capable of riding a bike 30 to 60 minutes two days a week and completing a long ride around two hours on a third day. You can swim 100 yards (or meters) nonstop and swimming for 30 minutes a couple of times per week is easy. You can run two days per week, one 30-minute run and a longer run of 45 minutes.
Weekly training hours range from 5:15 to a maximum between 8:15 and 11:00. There is some flexibility built into the plan to accommodate individual differences. For example there is no time posted for the swim workouts. Obviously there can be big differences in swimming abilities between people with a competitive swim background and those just getting into swimming. Some of the run and bike workouts also have ranges built into the workouts.
You should have build a solid base level of fitness and progressed through a build phase of training prior to starting this plan.
This Pre Competition phase of training plan has been prepared to help you work more on the specifics of your goal A race. This time is an opportunity to do some local “training races” to become used to the race paced efforts. During this phase of training, the focus will move away from developing muscular strength to increasing muscular endurance, strength and power, it will include less important races, lactate tolerance more, interval sessions and an opportunity to practice race tactics, such as open water swimming, transitions and brick sessions
The plan itself will develop your lactate system, or race pace, and build on the aerobic base fitness you have developed. It is the anareobic or speed work that you need to go faster, which will feel hard to start with in week 1, getting easier as the weeks go by ass you adapt and build your anaerobic system
The plan will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, and will provide you with an increase in VO2 max, an improvement in lactate buffering and removal, plus an improved resistance to fatigue from interval sessions.
Weekly training hours range from 5:15 to a maximum between 8:15 and 11:00. There is some flexibility built into the plan to accommodate individual differences. For example there is no time posted for the swim workouts. Obviously there can be big differences in swimming abilities between people with a competitive swim background and those just getting into swimming. Some of the run and bike workouts also have ranges built into the workouts.
This Pre Competition phase of training plan has been prepared to help you work more on the specifics of your goal A race. This time is an opportunity to do some local “training races” to become used to the race paced efforts. During this phase of training, the focus will move away from developing muscular strength to increasing muscular endurance, strength and power, it will include less important races, lactate tolerance more, interval sessions and an opportunity to practice race tactics, such as open water swimming, transitions and brick sessions
The plan itself will develop your lactate system, or race pace, and build on the aerobic base fitness you have developed. It is the anareobic or speed work that you need to go faster, which will feel hard to start with in week 1, getting easier as the weeks go by ass you adapt and build your anaerobic system
The plan will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, and will provide you with an increase in VO2 max, an improvement in lactate buffering and removal, plus an improved resistance to fatigue from interval sessions.
Weekly training hours range from 5:15 to a maximum between 8:15 and 11:00. There is some flexibility built into the plan to accommodate individual differences. For example there is no time posted for the swim workouts. Obviously there can be big differences in swimming abilities between people with a competitive swim background and those just getting into swimming. Some of the run and bike workouts also have ranges built into the workouts.
Olympic Triathlon Training Plan (10 Weeks, Novice, Saturday Race), Starts Any Time
by David Glover, MS, CSCS 10 weeks $67.00
by David Glover, MS, CSCS 10 weeks $67.00
Congratulations for taking on the challenge of a Triathlon!
Designed for the NOVICE triathlete, this 10-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS will prepare you for any International/Olympic-distance Triathlon (typically 1,500m swim, 40km bike, 10km run).
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 5 to 8 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@enduranceworks.net) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 100 meters or yards continuously
- Bike: 60 minutes
- Run or Run/Walk: 40 minutes
Please visit us at enduranceworks.net for other training plan options and to learn more about us.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Sunday Race" plan.
Olympic Triathlon Training Plan (10 Weeks, Novice, Sunday Race), Starts Any Time
by David Glover, MS, CSCS 10 weeks $67.00
by David Glover, MS, CSCS 10 weeks $67.00
Congratulations for taking on the challenge of a Triathlon!
Designed for the NOVICE triathlete, this 10-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS will prepare you for any International/Olympic-distance Triathlon (typically 1,500m swim, 40km bike, 10km run).
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 5 to 8 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@enduranceworks.net) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 100 meters or yards continuously
- Bike: 60 minutes
- Run or Run/Walk: 40 minutes
Please visit us at enduranceworks.net for other training plan options and to learn more about us.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.
Olympic Triathlon Training Plan (16 Weeks, Novice, Saturday Race), Starts Any Time
by David Glover, MS, CSCS 16 weeks $97.00
by David Glover, MS, CSCS 16 weeks $97.00
Congratulations for taking on the challenge of a Triathlon!
Designed for the NOVICE triathlete, this 16-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS will prepare you for any International/Olympic-distance Triathlon (typically 1,500m swim, 40km bike, 10km run).
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 3.5 to 8 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@enduranceworks.net) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 45 minutes
- Run or Run/Walk: 30 minutes
Please visit us at enduranceworks.net for other training plan options and to learn more about us.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Sunday Race" plan.
Olympic Triathlon Training Plan (16 Weeks, Novice, Sunday Race), Starts Any Time
by David Glover, MS, CSCS 16 weeks $97.00
by David Glover, MS, CSCS 16 weeks $97.00
Congratulations for taking on the challenge of a Triathlon!
Designed for the NOVICE triathlete, this 16-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS will prepare you for any International/Olympic-distance Triathlon (typically 1,500m swim, 40km bike, 10km run).
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 3.5 to 8 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@enduranceworks.net) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 45 minutes
- Run or Run/Walk: 30 minutes
Please visit us at enduranceworks.net for other training plan options and to learn more about us.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.
12 Week Olympic with Power
This program is for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they would like to improve their time. You should be faster than 3:00 in an Olympic for this plan to be effective and you should have a strong base of at last 12 weeks of training under you.
The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 8 hours.
Requirements: You should be able to swim at least 1,500 yards. You should be able to bike at least 60 minutes and be able to run three times per week, with one of those runs being for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.
If you plan on using a HRM then use calculator in Training Peaks to calculate your current Heart Rate Zones for your run and bike and for your swim paces.
This program is for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they would like to improve their time. You should be faster than 3:00 in an Olympic for this plan to be effective and you should have a strong base of at last 12 weeks of training under you.
The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 8 hours.
Requirements: You should be able to swim at least 1,500 yards. You should be able to bike at least 60 minutes and be able to run three times per week, with one of those runs being for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.
If you plan on using a HRM then use calculator in Training Peaks to calculate your current Heart Rate Zones for your run and bike and for your swim paces.
This is your bare-bones Olympic distance training plan – the minimal training you need to do to complete such as race without suffering inordinately.
It is well suited to beginning triathletes who want to start with an Olympic distance race, and to any triathlete who wants or needs to prepare for such a race with a low-volume training plan. There are only 6 scheduled workouts a typical week: 2 swims, 2 rides, and 2 runs. In weeks 2, 4, 6, and 8, a 10-minute transition run is tacked onto the end of Saturday’s bike ride. In weeks 10 and 14 a bike-run brick workout takes the place of Sunday’s run.
The plan is 16 weeks in length and includes an optional sprint distance tune-up race at the end of Week 12. The base phase is six weeks long and the build and peak phases five weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. An optional tune-up sprint triathlon is scheduled for week 12. If you don’t have the opportunity to do one, do a brick workout instead.
It begins with 1,600 yards of swimming, 1 hour of cycling, and 50 minutes of running in Week 1. It peaks with 3,000 yards of swimming, 3 hours and 5 minutes of cycling, and 1 hour and 41 minutes of running in Week 15.
It is well suited to beginning triathletes who want to start with an Olympic distance race, and to any triathlete who wants or needs to prepare for such a race with a low-volume training plan. There are only 6 scheduled workouts a typical week: 2 swims, 2 rides, and 2 runs. In weeks 2, 4, 6, and 8, a 10-minute transition run is tacked onto the end of Saturday’s bike ride. In weeks 10 and 14 a bike-run brick workout takes the place of Sunday’s run.
The plan is 16 weeks in length and includes an optional sprint distance tune-up race at the end of Week 12. The base phase is six weeks long and the build and peak phases five weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. An optional tune-up sprint triathlon is scheduled for week 12. If you don’t have the opportunity to do one, do a brick workout instead.
It begins with 1,600 yards of swimming, 1 hour of cycling, and 50 minutes of running in Week 1. It peaks with 3,000 yards of swimming, 3 hours and 5 minutes of cycling, and 1 hour and 41 minutes of running in Week 15.
This training plan is no joke. Tackle it only if you can look at yourself in a mirror and say, “I’m ready for elite-level triathlon training,” without blinking or laughing.
The plan is 16 weeks long. The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
In a typical week there are 12 scheduled workouts: 4 swims, 4 rides, and 4 runs. An extra 10-minute transition run follows Friday’s bike ride in weeks 2, 4, and 6. In weeks 8, 10, and 14, Saturday’s bike and run workouts are combined into a single bike-run brick workout.
The Level 10 plan begins with 9,100 yards (meters) of swimming, 5 hours and 40 minutes of cycling, and 2 hours and 58 minutes of running in Week 1. It peaks with 13,050 yards (meters) of swimming, 8 hours and 30 minutes of cycling, and 4 hours and 25 minutes of running in Week 15.
The plan is 16 weeks long. The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
In a typical week there are 12 scheduled workouts: 4 swims, 4 rides, and 4 runs. An extra 10-minute transition run follows Friday’s bike ride in weeks 2, 4, and 6. In weeks 8, 10, and 14, Saturday’s bike and run workouts are combined into a single bike-run brick workout.
The Level 10 plan begins with 9,100 yards (meters) of swimming, 5 hours and 40 minutes of cycling, and 2 hours and 58 minutes of running in Week 1. It peaks with 13,050 yards (meters) of swimming, 8 hours and 30 minutes of cycling, and 4 hours and 25 minutes of running in Week 15.
This plan is well suited to beginning triathletes who want to start with an Olympic distance race, and to any triathlete who wants or needs to prepare for such a race with a low-volume training plan. There are only 6 scheduled workouts a typical week: 2 swims, 2 rides, and 2 runs. In weeks 2, 4, 6, and 8, a 10-minute transition run is tacked onto the end of Saturday’s bike ride. In weeks 10 and 14 a bike-run brick workout takes the place of Sunday’s run.
The plan is 16 weeks in length and includes an optional sprint distance tune-up race at the end of Week 12. The base phase is six weeks long and the build and peak phases five weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. An optional tune-up sprint triathlon is scheduled for week 12. If you don’t have the opportunity to do one, do a brick workout instead.
If you want the comfort of building a little more than the minimum amount of fitness you’ll need to successfully complete an Olympic distance triathlon, use this plan instead of the Level 1 plan, which is truly bare bones. The Level 2 plan begins with 1,900 yards of swimming, 1 hour and 30 minutes of cycling, and 1 hour of running in Week 1. It peaks with 3,300 yards of swimming, 3 hours and 10 minutes of cycling (with a tougher tempo workout than in the Level 1 plan), and 1 hour and 48 minutes of running in Week 15.
The plan is 16 weeks in length and includes an optional sprint distance tune-up race at the end of Week 12. The base phase is six weeks long and the build and peak phases five weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. An optional tune-up sprint triathlon is scheduled for week 12. If you don’t have the opportunity to do one, do a brick workout instead.
If you want the comfort of building a little more than the minimum amount of fitness you’ll need to successfully complete an Olympic distance triathlon, use this plan instead of the Level 1 plan, which is truly bare bones. The Level 2 plan begins with 1,900 yards of swimming, 1 hour and 30 minutes of cycling, and 1 hour of running in Week 1. It peaks with 3,300 yards of swimming, 3 hours and 10 minutes of cycling (with a tougher tempo workout than in the Level 1 plan), and 1 hour and 48 minutes of running in Week 15.
This plan offers a good balance between time efficiency and results. Like the Level 1 and Level 2 plans, it features only 6 scheduled workouts in a typical week--2 swims, 2 rides, and 2 runs--but the workouts are more challenging to suit those who don't just want to finish but want to finish well.
In weeks 2, 4, 6, and 8, a 10-minute transition run is tacked onto the end of Saturday’s bike ride. In weeks 10 and 14 a bike-run brick workout takes the place of Sunday’s run.
The plan is 16 weeks in length and includes an optional sprint distance tune-up race at the end of Week 12. The base phase is six weeks long and the build and peak phases five weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. An optional tune-up sprint triathlon is scheduled for week 12. If you don’t have the opportunity to do one, do a brick workout instead.
The Level 3 plan begins with 2,300 yards of swimming, 1 hour and 30 minutes of cycling, and 1 hour and 10 minutes of running in Week 1. It peaks with 3,700 yards of swimming, 3 hours and 30 minutes of cycling, and 2 hours of running in Week 15.
In weeks 2, 4, 6, and 8, a 10-minute transition run is tacked onto the end of Saturday’s bike ride. In weeks 10 and 14 a bike-run brick workout takes the place of Sunday’s run.
The plan is 16 weeks in length and includes an optional sprint distance tune-up race at the end of Week 12. The base phase is six weeks long and the build and peak phases five weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. An optional tune-up sprint triathlon is scheduled for week 12. If you don’t have the opportunity to do one, do a brick workout instead.
The Level 3 plan begins with 2,300 yards of swimming, 1 hour and 30 minutes of cycling, and 1 hour and 10 minutes of running in Week 1. It peaks with 3,700 yards of swimming, 3 hours and 30 minutes of cycling, and 2 hours of running in Week 15.
This training plan is designed to prepare you for a successful Olympic-Distance triathlon performance in 16 weeks. In a typical week there are 9 scheduled workouts: 3 swims, 3 rides, and 3 runs. In Weeks 2, 4, and 6, a 10-minute transition run follows Saturday’s bike ride. In Weeks, 8, 10, and 14, a bike-run brick workout replaces Saturday’s ride.
The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
Choose this plan if you are relatively new to doubling (doing two workouts in one day, as this plan requires 3 times a week). It begins with 3,900 yards of swimming, 3 hours of cycling, and 1 hour and 53 minutes of running in Week 1. It peaks with 6,950 yards of swimming, 4 hours and 45 minutes of cycling, and 2 hours and 52 minutes of running in Week 15.
The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
Choose this plan if you are relatively new to doubling (doing two workouts in one day, as this plan requires 3 times a week). It begins with 3,900 yards of swimming, 3 hours of cycling, and 1 hour and 53 minutes of running in Week 1. It peaks with 6,950 yards of swimming, 4 hours and 45 minutes of cycling, and 2 hours and 52 minutes of running in Week 15.
This training plan is designed to prepare you for a successful Olympic-Distance triathlon performance in 16 weeks. In a typical week there are 9 scheduled workouts: 3 swims, 3 rides, and 3 runs. In Weeks 2, 4, and 6, a 10-minute transition run follows Saturday’s bike ride. In Weeks, 8, 10, and 14, a bike-run brick workout replaces Saturday’s ride.
The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
In this plan the emphasis is on time efficiency within the 9-workouts-per-week framework, but the average workout is a little more challenging than in the Level 4 plan for those who are looking to improve on past performances. The plan begins with 4,400 yards of swimming, 3 hours and 15 minutes of cycling, and 1 hour and 53 minutes of running in Week 1. It peaks with 7,650 yards of swimming, 5 hours and 15 minutes of cycling, and 3 hours and 9 minutes of running in Week 15.
The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
In this plan the emphasis is on time efficiency within the 9-workouts-per-week framework, but the average workout is a little more challenging than in the Level 4 plan for those who are looking to improve on past performances. The plan begins with 4,400 yards of swimming, 3 hours and 15 minutes of cycling, and 1 hour and 53 minutes of running in Week 1. It peaks with 7,650 yards of swimming, 5 hours and 15 minutes of cycling, and 3 hours and 9 minutes of running in Week 15.
This training plan is designed to prepare you for a successful Olympic-Distance triathlon performance in 16 weeks. In a typical week there are 9 scheduled workouts: 3 swims, 3 rides, and 3 runs. In Weeks 2, 4, and 6, a 10-minute transition run follows Saturday’s bike ride. In Weeks, 8, 10, and 14, a bike-run brick workout replaces Saturday’s ride.
The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
If you’re chasing age-group prizes but still want to keep a sensible ceiling on your training volume, this plan should be a good fit. It begins with 5,000 yards of swimming, 3 hours and 30 minutes of cycling, and 2 hours and 8 minutes of running in Week 1. It peaks with 8,100 yards of swimming, 5 hours and 30 minutes of cycling, and 3 hours and 16 minutes of running in Week 15.
The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
If you’re chasing age-group prizes but still want to keep a sensible ceiling on your training volume, this plan should be a good fit. It begins with 5,000 yards of swimming, 3 hours and 30 minutes of cycling, and 2 hours and 8 minutes of running in Week 1. It peaks with 8,100 yards of swimming, 5 hours and 30 minutes of cycling, and 3 hours and 16 minutes of running in Week 15.
This training plan is designed to prepare you for a successful Olympic-Distance triathlon performance in 16 weeks. In a typical week there are 9 scheduled workouts: 3 swims, 3 rides, and 3 runs. In Weeks 2, 4, and 6, a 10-minute transition run follows Saturday’s bike ride. In Weeks, 8, 10, and 14, a bike-run brick workout replaces Saturday’s ride.
The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
This plan packs a whole lot of specific Olympic-distance training into 9 total workouts per week. The plan begins with 5,500 yards of swimming, 4 hours of cycling, and 2 hours and 11 minutes of running in Week 1. It peaks with 8,700 yards of swimming, 5 hours and 45 minutes of cycling, and 3 hours and 23 minutes of running in Week 15.
The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
This plan packs a whole lot of specific Olympic-distance training into 9 total workouts per week. The plan begins with 5,500 yards of swimming, 4 hours of cycling, and 2 hours and 11 minutes of running in Week 1. It peaks with 8,700 yards of swimming, 5 hours and 45 minutes of cycling, and 3 hours and 23 minutes of running in Week 15.
This training plan is very challenging and will suffice to prepare you for a very competitive Olympic-distance triathlon race performance. The workouts in this plan are slightly less demanding than those in the Level 9 and Level 10 plans, so it will probably be a good fit if you are not accustomed to doing two workouts per day, six days a week, but you feel prepared to do so now.
The plan is 16 weeks long. The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
In a typical week there are 12 scheduled workouts: 4 swims, 4 rides, and 4 runs. An extra 10-minute transition run follows Friday’s bike ride in weeks 2, 4, and 6. In weeks 8, 10, and 14, Saturday’s bike and run workouts are combined into a single bike-run brick workout.
The plan begins with 7,750 yards (meters) of swimming, 4 hours and 25 minutes of cycling, and 2 hours and 38 minutes of running in week 1. It peaks with 11,900 yards (meters) of swimming, 6 hours and 50 minutes of cycling, and 3 hours and 53 minutes of running in Week 15.
The plan is 16 weeks long. The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
In a typical week there are 12 scheduled workouts: 4 swims, 4 rides, and 4 runs. An extra 10-minute transition run follows Friday’s bike ride in weeks 2, 4, and 6. In weeks 8, 10, and 14, Saturday’s bike and run workouts are combined into a single bike-run brick workout.
The plan begins with 7,750 yards (meters) of swimming, 4 hours and 25 minutes of cycling, and 2 hours and 38 minutes of running in week 1. It peaks with 11,900 yards (meters) of swimming, 6 hours and 50 minutes of cycling, and 3 hours and 53 minutes of running in Week 15.
Choose this plan if you have serious competitive ambitions at the Olympic distance but you still need a little more development time before you reach your personal limit. (In other words, Level 10 can wait a year or two.)
The plan is 16 weeks long. The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
In a typical week there are 12 scheduled workouts: 4 swims, 4 rides, and 4 runs. An extra 10-minute transition run follows Friday’s bike ride in weeks 2, 4, and 6. In weeks 8, 10, and 14, Saturday’s bike and run workouts are combined into a single bike-run brick workout.
The plan begins with 8,550 yards (meters) of swimming, 5 hours and 5 minutes of cycling, and 2 hours and 48 minutes of running in week 1. It peaks with 12,400 yards (meters) of swimming, 7 hours and 30 minutes of cycling, and 4 hours and 10 minutes of running in Week 15.
The plan is 16 weeks long. The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.
In a typical week there are 12 scheduled workouts: 4 swims, 4 rides, and 4 runs. An extra 10-minute transition run follows Friday’s bike ride in weeks 2, 4, and 6. In weeks 8, 10, and 14, Saturday’s bike and run workouts are combined into a single bike-run brick workout.
The plan begins with 8,550 yards (meters) of swimming, 5 hours and 5 minutes of cycling, and 2 hours and 48 minutes of running in week 1. It peaks with 12,400 yards (meters) of swimming, 7 hours and 30 minutes of cycling, and 4 hours and 10 minutes of running in Week 15.
I have created a custom training plan incorporating P90X for strength training. We will work on building your aerobic base as well as building strength for the season. This will take you through the “base” period of your training season (not all the way to your race) and leave you with a massive aerobic engine on which to build race specific speed.
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
I have created a custom training plan incorporating P90X for strength training. We will work on building race specific speed and endurance. This will take you through the “build/race” period of your training season. This plan is intended to follow my 90 day base plan
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
I have created a custom training plan incorporating P90X2 for strength training. We will work on building your aerobic base as well as building strength for the season. This will take you through the “base” period of your training season (not all the way to your race) and leave you with a massive aerobic engine on which to build race specific speed.
Check out this video for a more detailed explanation: http://youtu.be/czUW6yV-ASA
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
Check out this video for a more detailed explanation: http://youtu.be/czUW6yV-ASA
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
I have created a custom training plan incorporating P90X for strength training. We will work on building race specific speed and endurance. This will take you through the “build/race” period of your training season. This plan is intended to follow my 90 day base plan
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
This complete 20 week training plan for Pacific Crest Olympic distance triathlon is designed for the advanced triathlete who is gunning for a podium spot or win.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 20 week training plan for Pacific Crest Olympic distance triathlon is designed for the beginner triathlete who may or may not have a few races under their belt, but wants to get faster.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This plan was designed by Joe Friel for the advanced Olympic-distance triathlete who trains with a powermeter and whose goal is to be competitive in his or her age group in a race in 12 weeks. The plan is based on the training principles and methods in Joe's book, The Triathletes Training BIble. Be sure to also read Training With Power at www2.trainingbible.com (click on Free Resources).
Weekly volume in most weeks is around 12-13 hours including 4-5 swims, bikes and runs each week plus strength maintenance once weekly. To start this plan you should be in at least your second year of racing having trained at 10 or more hours weekly in previous seasons.
This 12-week plan is specially designed for the intermediate triathlete, regardless of age, who trains with a bike powermeter, has been training for triathlon for more than 2 years and has a goal to perform well in his/her age group at an A-priority, Olympic-distance (S-1500m/B-40k/R-10k) triathlon in the 12th week of this plan. This detailed and easy-to-follow training plan starts with the Base 3 period (4 weeks) and includes 6 weeks of Build period, 1 Peak week and 1 Race week. To start this plan you should be capable of swimming 45 minutes, running up to an hour and biking up to 90 minutes. The weekly hours range from 6 to 10 with 9 hours per week being the most common. In a typical week you will do 3 swims, 3 bikes and 3 runs. Self-testing is included to help gauge progress toward a respectable placing in the race.
For more details on how to train with power go to www2.trainingbible.com and click on Free Resources.
This complete 20 week training plan for a Olympic distance triathlon is designed for the intermediate triathlete who has a few races under their belt, but wants to get faster.
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
This complete 20 week training plan for a Olympic distance triathlon is designed for the advanced triathlete who is gunning for a podium spot or win.
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
This complete 20 week training plan for a Olympic distance triathlon is designed for the beginner triathlete who may or may not have a few races under their belt, but wants to get faster.
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
If you’re a runner heading to your first Olympic-distance triathlon, this 12-week plan is for you. Runner’sWorld and tri coach Dara Wittenberg have created this program specifically for runners preparing for an Olympic-distance triathlon (typically a 1.5-kilometer swim, a 40-kilometer ride, and a 10-K run). It’s designed to help you take advantage of the running strength you already have, so that you can run strong off the bike on race day, and help you to develop the strength you need to complete the swimming and cycling workouts feeling strong. Most weeks include one day of rest, two days of biking, two days of swimming, and two days of running. Your swims will include pool and open-water workouts. You'll also have brick workouts (combination workouts) so that you get plenty of race-day rehearsal. You’re ready for this plan as long as you can swim four laps of a pool (200 meters) nonstop and bike for 45 minutes without resting.
This complete 20 week training plan for Spokane Olympic distance triathlon is designed for the intermediate triathlete who has a few races under their belt, but wants to get faster.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 20 week training plan for Spokane Olympic distance triathlon is designed for the advanced triathlete who is gunning for a podium spot or win.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 20 week training plan for Spokane Olympic distance triathlon is designed for the beginner triathlete who may or may not have a few races under their belt, but wants to get faster.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This plan is for developed for the intermediate Triathlete who has completed several Sprint distance races. This plan is a 13 week performance program and “finishers” plan designed to give you the skills, endurance and speed to race the Bonelli Olympic Distance in a well trained and race-ready state.
Notes: Mondays are your rest days… you will have the option to swim on Monday's if you choose however every 4th week is a rest week without a Monday swim option (take the rest day). Tuesday's you are scheduled with interval bike sessions to increase your efficiency at threshold, hone your ability to push your own wind and tune your race pace focus. You may choose to do a group ride in place of these however your Tuesday bike sessions are your best opportunity to develop race ready bike fitness... They switch to race prep bricks as we get closer to your race and I highly recommend doing those sessions. Swims are a mix of drills and swim sets... you may add best form 50's and 100's to any drill set. Your long runs focus more on developing appropriate Olympic race base and pace so be careful with your volume as you have a lot of high intensity in the second part of the program. Saturdays start with long bikes then switch to Bricks to develop your race preparedness. Sunday's are designed as maintenance days on the bike and can be used as flex days
Notes: Mondays are your rest days… you will have the option to swim on Monday's if you choose however every 4th week is a rest week without a Monday swim option (take the rest day). Tuesday's you are scheduled with interval bike sessions to increase your efficiency at threshold, hone your ability to push your own wind and tune your race pace focus. You may choose to do a group ride in place of these however your Tuesday bike sessions are your best opportunity to develop race ready bike fitness... They switch to race prep bricks as we get closer to your race and I highly recommend doing those sessions. Swims are a mix of drills and swim sets... you may add best form 50's and 100's to any drill set. Your long runs focus more on developing appropriate Olympic race base and pace so be careful with your volume as you have a lot of high intensity in the second part of the program. Saturdays start with long bikes then switch to Bricks to develop your race preparedness. Sunday's are designed as maintenance days on the bike and can be used as flex days
TeamKattouf 12-week Olympic distance Tri training program-Beginner
by Dr. Rick Kattouf II 12 weeks $119.00
by Dr. Rick Kattouf II 12 weeks $119.00
Welcome to the TeamKattouf 12-week Olympic distance Triathlon beginner training plan designed by Dr. Rick Kattouf and Cameron Dorn! Get ready for some fun...swim, bike, run, and weight training! Many times, weight/resistance training is missing in triathlon training plans. It is the weight training that will assist in building lean muscle, thereby, increasing power and strength. It is this power and strength that will help your swim, bike, and run. Plus, building lean muscle will help to increase your metabolism; who doesn't want a faster metabolism, right? This plan will take you through swim, bike, and run assessments. Following the run and bike assessments, I will walk you through determining your proper heart rate training zones. (pdf file is included when you purchase this plan; this will explain how to determine your hr zones). This plan averages 5-7.5 hours of training each week, therefore it is very manageable for the busy individual. We all lead busy lives, and time management is critical; this program will help you with that. If you are ready for a solid and systematic training plan, and you are ready to get into great shape, the TeamKattouf 12-week Oly tri plan is for you! I wish you the best in your training and racing endeavors!
This plan is for the advanced triathlete whose goal is to post a competitive time. Speedwork, time trials and some two-a-day workouts comprise this program.
This plan is for the beginner to intermediate triathlete whose primary goal is to finish the race. Weekly workouts include 1 swim, 1 cross-train day, two runs and two "brick" [bike then run] workouts. Most workouts are 1 hour or less.
This plan is for the intermediate-level triathlete. Weekly format includes 2 swims, 2 strength, 2 bricks and 2 run workouts. It includes speed and interval work for those athletes whose goal is more than to just finish, but rather to finish with a time goal in mind.
This plan will help a beginner or intermediate triathlete prepare for an Olympic-distance triathlon (1500m swim, 25 mile bike, 6 mile run). Training volume progresses from 6-9 total hours.
If this is your first time training for an event of this distance and you're not already training consistently with 3-4 hours a week of endurance activity, we would recommend following the sprint distance training plan for the first 4 weeks before beginning this training plan. The sprint plan will help you to establish a consistent training routine and provide volume targets that will allow the body to adjust more easily to the increased training stress.
Check out the attached notes page for additional information that will help you to understand the workouts you will find in this plan.
If this is your first time training for an event of this distance and you're not already training consistently with 3-4 hours a week of endurance activity, we would recommend following the sprint distance training plan for the first 4 weeks before beginning this training plan. The sprint plan will help you to establish a consistent training routine and provide volume targets that will allow the body to adjust more easily to the increased training stress.
Check out the attached notes page for additional information that will help you to understand the workouts you will find in this plan.
This plan is for a athlete wanting to complete an Olympic Distance Triathlon. Before starting this plan it is important that you have competed at least one season of Sprint Distance Triathlons (4 to 5). This plan has one scheduled rest day per week and tops out at 10 hours of training in week 11. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. Before starting this plan you should be able to swim 300 meters with out stopping, bike at least 7 miles without stopping and run for 3 miles three times per week.
This plan is for the person who wants to complete and improve on time in a Olympic Distance Triathlon. This plans focus is based on time/duration of your workout rather than distance. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. It is more about becoming a better triathlete and staying in the proper HR zones for the planned time. You will have many drill sessions mixed into the sessions. Always train for planned time even if the drills end before the end. Try to focus on staying in the proper HR zone.
In this plan you will need a HR monitor. You should have completed more than 3 olympic distance triathlons before attempting this plan. For this plan you will train with 5 HR zones. To calculate you zones use the following method. Take a 35 year old person for example. 220 minus your age. This is your max HR. Follow the chart below and use as your guide to set up your HR zones.
Max Min Zone HR%
185 175 5 95-100%
174 166 4 90-95%
165 157 3 85-90%
156 139 2 75-85%
138 120 1 65-74%
In this plan you will need a HR monitor. You should have completed more than 3 olympic distance triathlons before attempting this plan. For this plan you will train with 5 HR zones. To calculate you zones use the following method. Take a 35 year old person for example. 220 minus your age. This is your max HR. Follow the chart below and use as your guide to set up your HR zones.
Max Min Zone HR%
185 175 5 95-100%
174 166 4 90-95%
165 157 3 85-90%
156 139 2 75-85%
138 120 1 65-74%
At my clinics and camps, I state that an athlete can train just 7 hours a week and cross the finish line of an Olympic distance triathlon feeling elated with the outcome. The 7 hour per week training program is perfect for the time constrained triathlete. This program can be used by athletes of all abilities. You will be using this program beginning three months from race day, I am assuming you have some level of fitness. With this program, you can mix and match workouts to fit your fitness level and schedule. The weekly training hours are from 6 hours per week, with the highest being 8:30 hours. The average hours per week for the program are 7:20. Typically, you swim, bike and run two to three times a week.
