8-Week Olympic Triathlon Training Plan - Intermediate Week #1 Swim 2:15 Bike 4:00 Run 2:30 Core :30 Total 9:15

Mon BIKE-60 min: WU: Spin 15 minutes building to zone 2. MS: 3 x 5 min. zone 45 with 2 min. RI CD: Easy spin for the rest of the session. CORE-15 min: front plank, side plank, clam shells, bird dogs, superman’s, single leg bridges

Tue SWIM-45 min: Start slow and gradually build pace/effort. 4 x 100 done as 50 swim, 50 kick 8 x 50 done as 25 drill (your limiter), 25 swim MS: 6 x 200 (15”) at moderate pace. CD: 200 easy. Stretch out your stroke Total: 2200 RUN-30 min: Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. RUN-30 min: Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid

Wed RUN-45 min: Tempo intervals. Warm up well. Then 34x6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing. Easy run for your cool down. CORE-15 min: front plank, side plank, clam shells, bird dogs, superman’s, single leg bridges

Thurs Fri SWIM-45 Off min: WU: All easy. 100 swim, 100 kick, 100 pull, 100 swim. MS: 3 x 100 mod (15”). 1 min rest. 3 x 100 mod (15”). 1 min rest. 3 x 100 mod (15”). 1 min rest. 3 x 100 mod (15”). 6 x 75 kick (20”) done as 25 build, 25 fast, 25 easy--fins okay. CD: 300 easy pull. Total: 2350 BIKE-60 min: Ride on rolling course. Most of ride time in heart rate zone 23. Seated on most hills.

Sat RUN-60 min: Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up. SWIM-45 min: WU: 500 swim easy. 8 x 50 done as 25 drill (drill is #1-4 finger tip drag & #5-8 catchup)and 25 swim. MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes. 3 x 100 (20”) each same pace as #7 of first set. 300 kick steady effort. CD: 200 easy swim.

Sun BRICK-135 min: Bike 120 min. on rolling course. Most of ride time in heart rate zone 23 & seated on most hills. Transition to a 15 min. run in zone 2-3 on a rolling course.

Week #2 Swim 2:15 Bike 4:15 Run 2:30 Core :30 Total 9:30

zone 3-5 heart rates. Mon Tue RUN-45 min: SWIM-45 Run a hilly min: course. WU: 100 Heart rate in swim, 100 zones 2-3 on kick, 100 uphills. swim, 100 Otherwise kick. heart rate in MS: Pyramid zones 1-2. intervals: Avoid heart Choose a rate zones 4- moderate 5. Take it pace for the easy on the 400 interval. downhills. Then CORE-15 maintain min: front that pace for plank, side the “stepplank, clam up” portion shells, bird of the set. dogs, For the superman’s, “step-down” single leg portion try bridges to make each interval faster than the previous so that the last interval is the fastest of the entire set. 100 (15”) 200 (20”) 300 (30”) 400 (30”) 300 (30”) 200 (30”) 100. CD: Easy stroking for 10 minutes varying strokes. Total: 2400 RUN-30 min: Run on a flat to gently rolling

Total: 2400 Wed BIKE-60 min: WU: Spin 15 minutes building to zone 2. MS: 4 x 5 min. zone 45 with 2 min. RI CD: Easy spin for the rest of the session. CORE-15 min: front plank, side plank, clam shells, bird dogs, superman’s, single leg bridges

Thurs SWIM-45 min: WU: 100 swim, 100 kick, 100 pull. MS: All are at moderate pace: 100 (10”), 200 (15”), 300 (15”), 400 (30”), 400 (30”), 300 (15”), 200 (15”), 100. CD: 200 easy with emphasis on form. Total—2500 BIKE-60 min: Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Fri OFF

Sat SWIM-45 min: WU: 100 swim easy. 50 kick easy. 100 swim moderate. 50 kick moderate. 100 swim building speed throughout. 50 kick building speed throughout. MS: 400 constant pace, moderate effort. Rest 1 minute. 4 x 100 (20”) Start easy. Make each 100 faster. Rest 1 minute after last one. 300 constant, moderate pace. Rest 1 minute. 3 x 100 (20”) Start easy. Make each 100 faster. 200 constant, moderate pace. Rest 1 minute. 2 x 100 (20”) Start easy. Make each

Sun BRICK-150 min: Bike 135 min. on rolling course. Most of ride time in heart rate zone 23 & seated on most hills. Transition to a 15 min. run in zone 2-3 on a rolling course.

course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

Week #3 Swim 1:00 Bike 2:45 Run 2:20 Core :15 Total 6:20

Mon OFF

Tue SWIM-30 min: WU: 3 x 100 swim done as 25 each of kick, R arm only, L arm only, swim. MS: Moderate pace-50 (15”) 100 (15”) 200 (40”) 300 (60”) 200 (30”) 100. CD: Easy combination of kicks and strokes for 10 minutes. Total: 1650 RUN-30 min: With heart rate in zones 1-2, include

Wed BIKE-60 min: Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. CORE-15 min: front plank, side plank, clam shells, bird dogs, superman’s, single leg bridges

Thurs BRICK-60 min: Bike 45 min. on a flat to gently rolling course, mostly in HR zones 1-2. Transition to the 15 min. run in HR zones 1-2.

Fri OFF

100 faster. CD: 200easy swim. Total: 2450 RUN-60 min: Long run, tempo finish. The first part of this run is a long warmup at heart rate 1-2 zones. The last 30 minutes is in heart rate 3 zone, steady. Relax! What was your tempo (3zone) pace? Sat RUN-75 min: Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up. SWIM-30 min: WU: 100 swim, 100 kick, 2 x 100 drill by 25’s done as right arm, left arm, catch-up, fast swim. MS: 4 x 100 very

Sun BRICK-90 min: Bike 60 min. building effort with a 10k time trial near the end. Transition to a 20 min. run at 10k race effort. Walk 5 minutes for cool down

a few 20 second pickups to faster than race pace. Long recoveries. Relax!

Week #4 Swim 2:15 Bike 4:15 Run 2:45 Core :30 Total 9:45

Mon RUN-45 min: Run a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 45. Take it easy on the downhills. CORE-15 min: front plank, side plank, clam shells, bird dogs, superman’s, single leg bridges

Tue SWIM45min: WU: 5-10 minutes of swimming and kicking. MS: 4 x 100 moderate pace (15”). 30” recovery. 4 x 100 at upcoming race-pace (15”). 30” recovery. 4 x 100 steady pull (15”). 30” recovery. CD: 500 steady swim. 6 x 50 kick easy Total— 2100+ BIKE-60 min: Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone.

fast (30”). 50 kick easy. 4 x 100 very fast (30”). 50 kick easy. 1 x 100 fastest of workout. CD: 200 easy swim. Total—1600 Wed BIKE-60 min: BT: WU: 15 min. easy @ zones 1-2. MS: 5 min. hard @ zones 4-5 (5 min. RI). 2 x 10 min. (5 min. RI) threshold @ zone 5. CD: Remainder of the session easy spin @ zones 1-2. CORE-15 min: front plank, side plank, clam shells, bird dogs, superman’s, single leg bridges

Thurs SWIM-45 min: 100 swim easy. 50 kick easy. 100 swim moderate. 50 kick moderate. 100 swim building speed throughout. 50 kick building speed throughout. MS: 400 steady pull. Rest 1 minute. 4 x 100 (20”) Start easy. Make each 100 faster. Rest 1 minute after last one. 300 steady pull. Rest 1 minute. 3 x 100 (20”) Start easy. Make each 100 faster. 200 steady pull. Rest 1 minute.

Fri OFF

Sat SWIM-45 min: WU: 100 swim. 50 pull. 100 swim. 50 pull. 100 swim. Pulls are done as 25 front scull, 25 pull. MS: Start slow and decrease times for each 300. 3 x 300 (30”) at aerobic effort. Kick 50 easy. 2 x 300 (30”) at aerobic effort . CD: 100 easy kick, 300 swim. Total: 2350 RUN-60 min: Long run, tempo finish. The first part of this run is a long warmup at heart rate 1-2 zones. The last 30

Sun BRICK-150 min: Bike 135 min. on rolling course. Most of ride time in heart rate zone 23 & seated on most hills. Transition to a 15 min. run in zone 2-3 on a rolling course.

Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Week #5 Swim 2:15 Bike 3:15 Run 2:50 Core :30 Total 8:50

Mon BIKE-75 min: WU: 15 min. easy @ zones 1-2. MS: 5 min. hard @ zones 4-5 (5 min. RI). 3 x 10 min. (5 min. RI) threshold @ zone 5. CD: Remainder of the session easy spin @ zones 1-2. CORE-15 min: front plank, side plank, clam shells, bird dogs, superman’s, single leg bridges

Tue SWIM-45 min: 100 swim, 100 kick, 100 pull. 3 x 100 descending times (30”). 4 x 50 kick descending times (30”). MS: 4 x 200 fast with 50 kick easy between 200s. 200 kick steady. CD: 200 easy swim-mix-up your strokes. Total—2150 RUN-30 min: Run a hilly course.

Wed RUN-45 min: Cruise intervals. Warm-up well. Then do 3 x 6 minutes. Build to heart rate 45a zone (2 minute recoveries). Relaxed form! Listen to breathing. Easy run for the remainder of the session. CORE-15 min: front plank, side plank, clam shells, bird dogs,

2 x 100 (20”) Start easy. Make each 100 faster. CD: 100easy swim & 100 easy kick. Total: 2450 RUN-45 min: Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up. Thurs SWIM-45 min: WU: 100 swim, 100 kick, 3 x 100 drill (done by 25’s: finger tip drag, fist, catch-up, tarzan), 100 pull. MS: 4 x 75 (15”) done as 25 fast, 25 slow, 25 fast. 1-minute rest. 4 x 75 (15”) done as 25 fast, 25 slow, 25 fast. 1-minute rest. 4 x 75 (15”)

minutes is in heart rate 3 zone, steady. Relax! What was your tempo (3zone) pace?

Fri OFF

Sat SWIM45min: WU: All easy. 100 swim, 100 drill, 100 pull, 100 drill. Drill by 25’s: right arm, left arm, catch-up, fast swim MS: 3 x 100 mod (15”). 1 min rest. 3 x 100 mod (15”). 1 min rest. 3 x 100 mod (15”). 1 min rest. 3 x 100 mod (15”). 6 x 75 kick (20”) done as 25 build,

Sun BRICK-90 min: Bike 60 min. building effort with a 10k time trial near the end. Transition to a 20 min. run at 10k race effort. Walk 5 minutes for cool down

Week #6 Swim 1:00 Bike 3:30 Run 1:35 Core :15 Total 6:20

Mon OFF

Heart rate in superman’s, zones 2-3 on single leg uphills. bridges Otherwise heart rate in zones 1-2. Avoid heart rate zones 45. Take it easy on the downhills.

done as 25 fast, 25 slow, 25 fast. 8 x 25 fast (30”). 6 x 50 fast (30”). CD: 300 very easy. Total: 2200 BIKE-60 min: Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Tue SWIM-30 min: WU: Start slow and gradually build pace/effort. 100 swim, 100 kick, 100 pull. 6 x 50 done as 25 drill (Catch-up), 25 swim MS: 4 x 200 (15”) at moderate pace. CD: 200 easy pull. Stretch out your stroke Total: 1600 RUN-30 min:

Thurs SWIM-30 min: WU: 100 swim, 100 drill (by 25s: rt. arm, lft. arm, catch-up, finger tip drag), 100 pull MS: 4 x 25 fast (10"). 50 steady pull (15") 2 x 75 swim done as 25 fast, 25 easy, 25 fast (15"). 3 x 100 pull descend (15"). 2 x 75 swim

Wed BIKE-60 min: Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. CORE-15 min: front plank, side plank, clam shells, bird dogs, superman’s, single leg bridges

25 fast, 25 easy. CD: 300 easy pull. Total: 2350 RUN-75 min: Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

Fri OFF

Sat BRICK-90 min: Bike 60 min. building effort with a 10k time trial near the end. Transition to a 20 min. run at 10k race effort. Walk 5 minutes for cool down

Sun BIKE-120 min: Ride on rolling course. Most of ride time in heart rate zone 23. Seated on most hills.

Week #7 Swim 1:50 Bike 3:15 Run 1:35 Core :30 Total 4:10

Mon BIKE-75 min: WU: 15 min. easy @ zones 1-2 MS: 5 x 1 min. (1 min. RI) high cadence FAST 2 x 20 min. (5 min. RI) SS @ zones 4-5 CD: Easy spin for the rest of the session. CORE-15 min: front plank, side plank, clam shells, bird dogs, superman’s, single leg bridges

After warmup and running with heart rate mostly in zones 1-2 include a few 20second pickups to faster than your 10k race pace. Long, easy recoveries. Relax! Pickup cadence: count your right foot strikes for the 20 seconds. Strive for 30 or more. Tue SWIM-45 min: WU: 200 swim, 50 drill, 100 swim, 50 drill. Drill is 25 right arm, 25 left arm. MS: 3 x 500 at race-pace (45”). CD: 150 kick easy. 300 easy pull. Total—2350 RUN-30 min: Run on a flat to gently rolling course. Get at least 50%

Wed RUN-45 min: Cruise intervals. Warm-up well. Then do 3 x 6 minutes. Build to heart rate 45a zone (2 minute recoveries). Relaxed form! Listen to breathing. Easy run for the remainder of the session. CORE-15 min: front plank, side plank, clam shells, bird

done as 25 easy, 25 fast, 25 easy (15"). 50 steady pull (15"). 4 x 25 fast (10"). CD: 100 easy swim, 100 easy kick. Total: 1500 RUN-45 min: Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Thurs SWIM-45 min: WU: 200 swim, 100 kick, 100 pull. 3 x 100 drill (15”). Drill by 25’s: fist, finger tip drag, catchup, tarzan. 4 x 50 fast descending times (30”). MS: 6 x 200 fast with 50 kick easy between 200s. CD: 200 easy pull. Total—2550 BIKE-60 min: Ride on a flat to gently

Fri OFF

Sat Sun SWIM-20 OFF min: WU: 200 swim 100 kick, 100 pull. 4 x 50 pull (15”). Pull is done as 25 front scull, 25 pull. MS: 4 x 50 fast (30”). 50 kick easy. 4 x 50 fast (30") 50 kick easy. CD: 100 easy swim. Total—1200 BRICK-80 min: Bike 60 min. with 3 x 5k at race effort (2-

Week #8 Swim 1:00 Bike 1:45 Run 1:00 Total 3:45

Mon SWIM-30 min: WU: 100 swim, 100 kick, 100 drill (drill by 25’s: right arm, left arm, catch-up, fast swim), 100 pull. MS: 10 x 50 done as 25 fast, 25 easy (10”). 5 x 100 fast (30”). 50 kick easy. 1 x 100 fastest of workout. CD: 100 easy swim. Total—1650 RUN-30 min: Warm up and then do 3 x 90 seconds (recover 3 minutes) at

of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

dogs, superman’s, single leg bridges

rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Tue BRICK-60 min: Bike 45 min. and after warm-up do 4 x 90 seconds in the heart rate 4-5a zones (3minute recoveries). Transition right to the 15 min. runfirst half in the 1-2 zones & second half in 3-4 zones. 5 min. walk to cooldown.

Wed SWIM-20 min: WU: 400 easy swim. MS: 4 x 50 fast (30”). 50 kick easy. 4 x 50 fast (30”). 50 kick easy. CD: 100 easy swim. Total—1000 Bike-30 min: Warm-up and then do 2 x 90 seconds in the heart rate 4-5a zones (3minute recoveries). Easy spin for the rest of the session.

Thurs OFF

Fri PRE-RACE BRICK-45 min: Prerace brick. Bike 30 min. and run 15 min. On the race course, if possible. Include 3-4 short, race efforts on each. Note landmarks. Afterwards, tighten all bolts on your bike. OPEN SWIM-10 min: Check out the start and finish of the swim. Note landmarks for sighting. Include a few pick-ups faster than race pace

minute recoveries) on a course that simulates the upcoming race course. Quickly transition to a 20 min. run at 10k race pace. Walk for a few minutes afterwards to cool down. Sat RACE—good luck and have fun!

Sun OFF

next race pace. Relaxed speed! NOT all out.