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.