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May 13, 2021 · This Olympic triathlon training plan is designed for intermediate athletes training for an Olympic-distance triathlon. An athlete taking on this eight-week program should have a background of successfully completing and sustaining eight weeks worth of training with a base of at least six hours per week.
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This 8-week schedule will guide you through the training period, allowing enough time for rest and recovery in between sessions, and at a pace that builds gradually from a base of 4hrs 30mins per week through to a maximum of 8-9hrs per week.
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This plan is designed to help you complete an Olympic or Standard distance triathlon which involves a 1,500m swim, 40km bike (24.8 miles), and a 10km run (6.2 miles). The Olympic distance is a challenging race distance and consistency in your training is key to completing this endurance event.
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE. Triathlon Performance Solutions Presents: The Twelve-Week Race Plan. Race distance: Olympic. Athlete level: Intermediate level with at least two years of Olympic distance racing experience. Hours Per Week: Seven to eight.
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- Base Phase (3 hrs 25 mins) Monday: Swim – Mod. Hard/Tempo (20 mins, 800m/y) Warm Up: 1 x (100 FS in Z2 + 20 secs rest), 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest).
- Base Phase (3 hrs 50 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (33 mins) Warm Up: 5 mins in Z2, Main Set: 5 mins in Z3 + 2 min 30 secs recovery in Z1,
- Base Phase (4 hrs 13 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (39 mins) Warm Up: 5 mins in Z2, 5 x (10 secs in Z4 + 50 sec recoveries in Z2).
- Active Recovery Week (3 hrs 42 mins) Monday: Rest Day. Tuesday: Bike – Mod. Hard/Tempo (33 mins) Warm Up: 5 mins easy Z2, 5 x (5 secs in Z5 + 55 secs in Z2).
Joe Friel’s highly refined training plans for sprint, Olympic, half-Ironman®, and Ironman® race distances will help serious triathletes deliver a breakout performance, even those with countless races under their belt.
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Phil's Intermediate level Olympic Distance Triathlon Training Plan is perfect for you. This flexible plan is designed to fit around work and family commitments. The swim, bike and run workouts gradually build up, so you'll be race-ready in no time.
