Tom Holland's 12-Week Olympic Tri Advanced Plan

Author: TOM HOLLAND, MS, CSCS

12 weeks - $39.95
Total Miles: 195
Total Hours: 77
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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.

  What do you get with a training plan?

Sample workouts:

Workout #1 : Swim
SWIM
Planned Time: 1:00:00
300 easy warm up. 500 drills including: Pull, fingertips, fists, left arm only, right arm only, kick. 300 easy free, 500 drills again, 400-800 free cool down.
Workout #2 : Strength
Base Strength 1
Planned Time: 1:00:00
Base Strength Session. 2 sets, 10 reps. The basics.
Workout #3 : Run
RUN
Run 6 miles easy. Base miles.
Workout #4 : Bike
BIKE
Planned Time: 1:00:00
Bike 1 hr easy. Base miles.
Workout #5 : Strength
Base Strength 1
Planned Time: 1:00:00
Base Strength Session. 2 sets, 10 reps. The basics.
Workout #6 : Swim
SWIM
Planned Time: 1:00:00
300 easy warm up. 500 drills including: Pull, fingertips, fists, left arm only, right arm only, kick. 300 easy free, 500 drills again, 400-800 free cool down.
Workout #7 : Run
RUN
Run 5 miles easy. Base miles.
Workout #8 : Bike
BIKE
Planned Time: 1:00:00
Bike 1 hr easy. Base miles.
Workout #9 : X-Train
YOUR CHOICE
Planned Time: 1:00:00
1 hr your choice. Make up a missed workout, extra swim, yoga, pilates, another weight workout.