10-week Olympic Plan for Beginner/Intermediate Triathletes
10 weeks - $29.95
Total Hours: 64
Total Hours: 64
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.
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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Rest Day
Monday is the rest day for this plan--use it wisely. Catch up on some needed sleep, do a couple loads of laundry, have a cup of coffee with someone you don't see too often.... but respect the day of rest - it will pay off later.
Monday is the rest day for this plan--use it wisely. Catch up on some needed sleep, do a couple loads of laundry, have a cup of coffee with someone you don't see too often.... but respect the day of rest - it will pay off later.
Workout #2 : Swim
Endurance Swim, 10 x 50
Planned Time: 0:30:00
RTB coached swim or 1000 yards including a main set of: 10 x 50 yards at an easy pace (rest 15 - 30 sec between 50's)
Planned Time: 0:30:00
RTB coached swim or 1000 yards including a main set of: 10 x 50 yards at an easy pace (rest 15 - 30 sec between 50's)
Workout #3 : Bike
Speed Skills, Accelerations
Planned Time: 0:40:00
Ride for 40 minutes on a flat course or indoor trainer at a comfortable pace with quick cadence (90 rpm). include 5 x 20 second accelerations within the ride (2 min. RI).
Planned Time: 0:40:00
Ride for 40 minutes on a flat course or indoor trainer at a comfortable pace with quick cadence (90 rpm). include 5 x 20 second accelerations within the ride (2 min. RI).
Workout #4 : Run
Speed Skills, Pick-ups
Planned Time: 0:35:00
Join RTB morning track workout OR 10 minute jogging warm-up, stretch Then: Run 15 minutes at a moderate pace and include 5 x 20 sec. relaxed sprints with at least 90 sec. recoveries Cool-down jog 10 min.
Planned Time: 0:35:00
Join RTB morning track workout OR 10 minute jogging warm-up, stretch Then: Run 15 minutes at a moderate pace and include 5 x 20 sec. relaxed sprints with at least 90 sec. recoveries Cool-down jog 10 min.
Workout #5 : Swim
Endurance Swim, 100's, 50's
Planned Time: 0:40:00
RTB coached swim or 1200 yards including a main set of: 4 x 100 yards comfortable pace (15 - 30 sec. Rest Intervals, or RI); 6 x 50 yards at a moderate pace (10 sec. RI)
Planned Time: 0:40:00
RTB coached swim or 1200 yards including a main set of: 4 x 100 yards comfortable pace (15 - 30 sec. Rest Intervals, or RI); 6 x 50 yards at a moderate pace (10 sec. RI)
Workout #6 : Bike
Endurance/Recovery
Planned Time: 0:30:00
Easy spinning indoors or out on a flat to gently rolling course. Keep it easy!
Planned Time: 0:30:00
Easy spinning indoors or out on a flat to gently rolling course. Keep it easy!
Workout #7 : Run
Endurance Run
Planned Time: 0:45:00
JOIN an RTB Saturday run workout... Or go solo.... 3-4 miles easy to moderate pace. Rolling terrain is best.
Planned Time: 0:45:00
JOIN an RTB Saturday run workout... Or go solo.... 3-4 miles easy to moderate pace. Rolling terrain is best.
Workout #8 : Bike
Endurance Bike
Planned Time: 1:00:00
Bike at a comfortable pace for one hour. Try to get in 13-15 miles. Consider joining an RTB bike ride.
Planned Time: 1:00:00
Bike at a comfortable pace for one hour. Try to get in 13-15 miles. Consider joining an RTB bike ride.
Workout #9 : Day Off
Rest
Volume is building this week, make sure to rest well!
Volume is building this week, make sure to rest well!