Olympic with Power, Int-Adv.
12 weeks - $99.00
Total Hours: 105
Total Hours: 105
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.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Welcome to D3 Training Plans!
Planned Time: 0:0
Welcome to the 12 Week D3 Olympic with Power Plan! Please look over the Triathlon 101 document that is attached on the first day of this program. If you have any questions at all please email me directly: mike@d3multisport.com
Workout #2
Long Continuous Swim - 3250
Planned Time: 0:0
WU: 200 swim, kick, pull MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free) CD: 400 ez pull
Planned Time: 0:0
Welcome to the 12 Week D3 Olympic with Power Plan! Please look over the Triathlon 101 document that is attached on the first day of this program. If you have any questions at all please email me directly: mike@d3multisport.com
Workout #2
Long Continuous Swim - 3250
Planned Time: 0:0
WU: 200 swim, kick, pull MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free) CD: 400 ez pull
Day #2
ME Weights from D3 website
Planned Time: 0:45
Sets 1-3 Reps 40-60 Speed Mod Recovery 1-2 - Leg Press* - Seated Rows* - Core #1, 2, and 3 - Step Ups - Bent-arm pull down* - Squats (2 leg) - - Core #1, 2, and 3 *Only these exercises follow ME guidelines. The rest of the exercises follow AA guidelines - of 20-30 reps.
Workout #2
Run Form - strides-skips
Planned Time: 0:40
Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).
Planned Time: 0:45
Sets 1-3 Reps 40-60 Speed Mod Recovery 1-2 - Leg Press* - Seated Rows* - Core #1, 2, and 3 - Step Ups - Bent-arm pull down* - Squats (2 leg) - - Core #1, 2, and 3 *Only these exercises follow ME guidelines. The rest of the exercises follow AA guidelines - of 20-30 reps.
Workout #2
Run Form - strides-skips
Planned Time: 0:40
Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).
Day #3
Endurance: Pacing - 65 min 3100 yd
Planned Time: 0:0
400 warm-up 400 (first 150 long smooth, 250 pick it up...note the 200 splits, Not Broken – straight 400) :45 RI 2 * 50 back :30 RI - just to loosen 2 * 200 (first 100 long moderate, second attempt to even split) :20 RI 2 * 50 back :30 RI - just to loosen 4 * 100 :25 RI 150 loosen 6 * 125 pull :20 RI 8 * 25 ez/FAST :40 200 warm down
Workout #2
Tempo--40-60'
Planned Time: 1:30
BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the Tempo Power Zone - you should be sitting at .90 - 1.0 IF and you should accumulate about 60-100 TSS points during the 50-60 minutes. Do this on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
Planned Time: 0:0
400 warm-up 400 (first 150 long smooth, 250 pick it up...note the 200 splits, Not Broken – straight 400) :45 RI 2 * 50 back :30 RI - just to loosen 2 * 200 (first 100 long moderate, second attempt to even split) :20 RI 2 * 50 back :30 RI - just to loosen 4 * 100 :25 RI 150 loosen 6 * 125 pull :20 RI 8 * 25 ez/FAST :40 200 warm down
Workout #2
Tempo--40-60'
Planned Time: 1:30
BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the Tempo Power Zone - you should be sitting at .90 - 1.0 IF and you should accumulate about 60-100 TSS points during the 50-60 minutes. Do this on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
Day #4
Run Base: Endurance - 90 min
Planned Time: 1:30
Run 90' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 2' bursts in middle of run at around 10K pace, take at least 2' between each burst and try to return to original pace. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
Workout #2
Trainer: High RPM Spin - 30 min
Planned Time: 0:30
WU: 10' - CD: 10' 10' at 105+ RPMS. This is an easy workout - you should accumulate about 30-40 TSS points.
Planned Time: 1:30
Run 90' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 2' bursts in middle of run at around 10K pace, take at least 2' between each burst and try to return to original pace. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
Workout #2
Trainer: High RPM Spin - 30 min
Planned Time: 0:30
WU: 10' - CD: 10' 10' at 105+ RPMS. This is an easy workout - you should accumulate about 30-40 TSS points.
Day #5
relax
Planned Time: 0:0
Relax - you can move the swim to the weekend or you can leave as is. If you leave as-is, then try to get 24-36 hours of down time between Friday and Saturday workouts.
Planned Time: 0:0
Relax - you can move the swim to the weekend or you can leave as is. If you leave as-is, then try to get 24-36 hours of down time between Friday and Saturday workouts.