8-Week Olympic Triathlon Training Plan - Intermediate

Mon Tue Wed Thurs Fri Sat Sun

Week #1 BIKE-60 min: SWIM-45 RUN-45 min: SWIM-45 Off RUN-60 min: BRICK-135
Swim 2:15 WU: Spin 15 min: Start Tempo min: WU: All Keep heart min: Bike
Bike 4:00 minutes slow and intervals. easy. rate in zones 120 min. on
Run 2:30 building to gradually Warm up 100 swim, 1-3 on a rolling
Core :30 zone 2. build well. Then 3- 100 kick, rolling course.
Total 9:15 MS: 3 x 5 pace/effort. 4x6 100 pull, 100 course. Most of ride
min. zone 4- 4 x 100 done minutes. swim. 'PROUD' time in heart
5 with 2 as 50 swim, Build to MS: form. Allow rate zone 2-
min. RI 50 kick zone 3 heart 3 x 100 mod heart rate to 3 & seated
CD: Easy 8 x 50 done rate. 2 (15). gradually on most
spin for the as 25 drill minute 1 min rest. rise to zone hills.
rest of the (your recovery 3 x 100 mod 3 as pace Transition to
session. limiter), 25 interval. (15). builds, but a 15 min.
CORE-15 swim Relaxed 1 min rest. don't force it run in zone
min: front MS: 6 x 200 form! Listen 3 x 100 mod up. 2-3 on a
plank, side (15) at to (15). SWIM-45 rolling
plank, clam moderate breathing. 1 min rest. min: WU: course.
shells, bird pace. Easy run for 3 x 100 mod 500 swim
dogs, CD: 200 your cool (15). easy.
supermans, easy. Stretch down. 6 x 75 kick 8 x 50 done
single leg out your CORE-15 (20) done as 25 drill
bridges stroke min: front as 25 build, (drill is #1-4
Total: 2200 plank, side 25 fast, 25 finger tip
RUN-30 min: plank, clam easy--fins drag & #5-8
Run on a flat shells, bird okay. catch-
to gently dogs, CD: 300 easy up)and 25
rolling supermans, pull. swim.
course. Get single leg Total: 2350 MS:
at least 50% bridges BIKE-60 min: 7 x 100 (20)
of run time Ride on #1 is easy.
with heart rolling Descending
rate in zone course. time for
2. Avoid Most of ride each
zone 3-5 time in heart interval.
heart rates. rate zone 2- Rest 1-2
RUN-30 min: 3. Seated on minutes.
Run on a flat most hills. 3 x 100 (20)
to gently each same
rolling pace as #7
course. Get of first set.
at least 50% 300 kick
of run time steady
with heart effort.
rate in zone CD: 200 easy
2. Avoid swim.
 zone 3-5 Total: 2400
heart rates.
Mon Tue Wed Thurs Fri Sat Sun
Week #2 RUN-45 min: SWIM-45 BIKE-60 min: SWIM-45 OFF SWIM-45 BRICK-150
Swim 2:15 Run a hilly min: WU: Spin 15 min: WU: min: WU: min: Bike
Bike 4:15 course. WU: 100 minutes 100 swim, 100 swim 135 min. on
Run 2:30 Heart rate in swim, 100 building to 100 kick, easy. rolling
Core :30 zones 2-3 on kick, 100 zone 2. 100 pull. 50 kick easy. course.
Total 9:30 uphills. swim, 100 MS: 4 x 5 MS: All are 100 swim Most of ride
Otherwise kick. min. zone 4- at moderate moderate. time in heart
heart rate in MS: Pyramid 5 with 2 pace: 50 kick rate zone 2-
zones 1-2. intervals: min. RI 100 (10), moderate. 3 & seated
Avoid heart Choose a CD: Easy 200 (15), 100 swim on most
rate zones 4- moderate spin for the 300 (15), building hills.
5. Take it pace for the rest of the 400 (30), speed Transition to
easy on the 400 interval. session. 400 (30), throughout. a 15 min.
downhills. Then CORE-15 300 (15), 50 kick run in zone
CORE-15 maintain min: front 200 (15), building 2-3 on a
min: front that pace for plank, side 100. speed rolling
plank, side the step- plank, clam CD: 200 easy throughout. course.
plank, clam up portion shells, bird with MS:
shells, bird of the set. dogs, emphasis on 400
dogs, For the supermans, form. constant
supermans, step-down single leg Total2500 pace,
single leg portion try bridges BIKE-60 min: moderate
bridges to make Ride on a effort. Rest
each interval flat to gently 1 minute.
faster than rolling 4 x 100 (20)
the previous course. Get Start easy.
so that the at least 50% Make each
last interval of ride time 100 faster.
is the fastest in 2 zone. Rest 1
of the entire Avoid 3-5 minute after
set. zones. Keep last one.
100 (15) the 2-zone 300
200 (20) effort steady constant,
300 (30) and moderate
400 (30) continuous. pace. Rest 1
300 (30) minute.
200 (30) 3 x 100 (20)
100. Start easy.
CD: Easy Make each
stroking for 100 faster.
10 minutes 200
varying constant,
strokes. moderate
Total: 2400 pace. Rest 1
RUN-30 min: minute.
Run on a flat 2 x 100 (20)
to gently Start easy.
rolling Make each
 course. Get 100 faster.
at least 50% CD: 200easy
of run time swim.
with heart Total: 2450
rate in zone RUN-60 min:
2. Avoid Long run,
zone 3-5 tempo
heart rates. finish. The
first part of
this run is a
long warm-
up at heart
rate 1-2
zones. The
last 30
minutes is in
heart rate 3
zone,
steady.
Relax! What
was your
tempo (3-
zone) pace?
Mon Tue Wed Thurs Fri Sat Sun
Week #3 OFF SWIM-30 BIKE-60 min: BRICK-60 OFF RUN-75 min: BRICK-90
Swim 1:00 min: WU: 3 x Ride on a min: Bike 45 Keep heart min: Bike 60
Bike 2:45 100 swim flat to gently min. on a rate in zones min.
Run 2:20 done as 25 rolling flat to gently 1-3 on a building
Core :15 each of kick, course. Get rolling rolling effort with a
Total 6:20 R arm only, L at least 50% course, course. 10k time
arm only, of ride time mostly in HR 'PROUD' trial near
swim. in 2 zone. zones 1-2. form. Allow the end.
MS: Avoid 3-5 Transition to heart rate to Transition to
Moderate zones. Keep the 15 min. gradually a 20 min.
pace-- the 2-zone run in HR rise to zone run at 10k
50 (15) effort steady zones 1-2. 3 as pace race effort.
100 (15) and builds, but Walk 5
200 (40) continuous. don't force it minutes for
300 (60) CORE-15 up. cool down
200 (30) min: front SWIM-30
100. plank, side min: WU:
CD: Easy plank, clam 100 swim,
combination shells, bird 100 kick, 2 x
of kicks and dogs, 100 drill by
strokes for supermans, 25s done as
10 minutes. single leg right arm,
Total: 1650 bridges left arm,
RUN-30 min: catch-up,
With heart fast swim.
rate in zones MS:
1-2, include 4 x 100 very
 a few 20 fast (30).
second pick- 50 kick easy.
ups to faster 4 x 100 very
than race fast (30).
pace. Long 50 kick easy.
recoveries. 1 x 100
Relax! fastest of
workout.
CD: 200 easy
swim.
Total1600

Mon Tue Wed Thurs Fri Sat Sun

Week #4 RUN-45 min: SWIM- BIKE-60 min: SWIM-45 OFF SWIM-45 BRICK-150
Swim 2:15 Run a hilly 45min: WU: BT: WU: 15 min: min: WU: min: Bike
Bike 4:15 course. 5-10 min. easy @ 100 swim 100 swim. 135 min. on
Run 2:45 Heart rate in minutes of zones 1-2. easy. 50 pull. rolling
Core :30 zones 2-3 on swimming MS: 5 min. 50 kick easy. 100 swim. course.
Total 9:45 uphills. and kicking. hard @ 100 swim 50 pull. Most of ride
Otherwise MS: zones 4-5 (5 moderate. 100 swim. time in heart
heart rate in 4 x 100 min. RI). 50 kick Pulls are rate zone 2-
zones 1-2. moderate 2 x 10 min. moderate. done as 25 3 & seated
Avoid heart pace (15). (5 min. RI) 100 swim front scull, on most
rate zones 4- 30 threshold @ building 25 pull. hills.
5. Take it recovery. zone 5. speed MS: Start Transition to
easy on the 4 x 100 at CD: throughout. slow and a 15 min.
downhills. upcoming Remainder 50 kick decrease run in zone
CORE-15 race-pace of the building times for 2-3 on a
min: front (15). session easy speed each 300. rolling
plank, side 30 spin @ throughout. 3 x 300 (30) course.
plank, clam recovery. zones 1-2. MS: at aerobic
shells, bird 4 x 100 CORE-15 400 steady effort.
dogs, steady pull min: front pull. Rest 1 Kick 50 easy.
supermans, (15). plank, side minute. 2 x 300 (30)
single leg 30 plank, clam 4 x 100 (20) at aerobic
bridges recovery. shells, bird Start easy. effort .
CD: dogs, Make each CD: 100 easy
500 steady supermans, 100 faster. kick, 300
swim. single leg Rest 1 swim.
6 x 50 kick bridges minute after Total: 2350
easy last one. RUN-60 min:
Total 300 steady Long run,
2100+ pull. Rest 1 tempo
BIKE-60 min: minute. finish. The
Ride on a 3 x 100 (20) first part of
flat to gently Start easy. this run is a
rolling Make each long warm-
course. Get 100 faster. up at heart
at least 50% 200 steady rate 1-2
of ride time pull. Rest 1 zones. The
in 2 zone. minute. last 30
 Avoid 3-5 2 x 100 (20) minutes is in
zones. Keep Start easy. heart rate 3
the 2-zone Make each zone,
effort steady 100 faster. steady.
and CD: 100easy Relax! What
continuous. swim & 100 was your
easy kick. tempo (3-
Total: 2450 zone) pace?
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.
Mon Tue Wed Thurs Fri Sat Sun
Week #5 BIKE-75 min: SWIM-45 RUN-45 min: SWIM-45 OFF SWIM- BRICK-90
Swim 2:15 WU: 15 min: 100 Cruise min: WU: 45min: WU: min: Bike 60
Bike 3:15 min. easy @ swim, 100 intervals. 100 swim, All easy. min.
Run 2:50 zones 1-2. kick, 100 Warm-up 100 kick, 3 x 100 swim, building
Core :30 MS: 5 min. pull. well. Then 100 drill 100 drill, effort with a
Total 8:50 hard @ 3 x 100 do 3 x 6 (done by 100 pull, 100 10k time
zones 4-5 (5 descending minutes. 25s: finger drill. trial near
min. RI). times (30). Build to tip drag, fist, Drill by 25s: the end.
3 x 10 min. 4 x 50 kick heart rate 4- catch-up, right arm, Transition to
(5 min. RI) descending 5a zone (2 tarzan), 100 left arm, a 20 min.
threshold @ times (30). minute pull. catch-up, run at 10k
zone 5. MS: recoveries). MS: fast swim race effort.
CD: 4 x 200 fast Relaxed 4 x 75 (15) MS: Walk 5
Remainder with 50 kick form! Listen done as 25 3 x 100 mod minutes for
of the easy to fast, 25 (15). cool down
session easy between breathing. slow, 25 1 min rest.
spin @ 200s. Easy run for fast. 3 x 100 mod
zones 1-2. 200 kick the 1-minute (15).
CORE-15 steady. remainder rest. 1 min rest.
min: front CD: 200 easy of the 4 x 75 (15) 3 x 100 mod
plank, side swim-mix-up session. done as 25 (15).
plank, clam your CORE-15 fast, 25 1 min rest.
shells, bird strokes. min: front slow, 25 3 x 100 mod
dogs, Total2150 plank, side fast. (15).
supermans, RUN-30 min: plank, clam 1-minute 6 x 75 kick
single leg Run a hilly shells, bird rest. (20) done
bridges course. dogs, 4 x 75 (15) as 25 build,
 Heart rate in supermans, done as 25 25 fast, 25
zones 2-3 on single leg fast, 25 easy.
uphills. bridges slow, 25 CD: 300 easy
Otherwise fast. pull.
heart rate in 8 x 25 fast Total: 2350
zones 1-2. (30). RUN-75 min:
Avoid heart 6 x 50 fast Keep heart
rate zones 4- (30). rate in zones
5. Take it CD: 300 very 1-3 on a
easy on the easy. rolling
downhills. Total: 2200 course.
BIKE-60 min: 'PROUD'
Ride on a form. Allow
flat to gently heart rate to
rolling gradually
course. Get rise to zone
at least 50% 3 as pace
of ride time builds, but
in 2 zone. don't force it
Avoid 3-5 up.
zones. Keep
the 2-zone
effort steady
and
continuous.

Mon Tue Wed Thurs Fri Sat Sun

Week #6 OFF SWIM-30 BIKE-60 min: SWIM-30 OFF BRICK-90 BIKE-120
Swim 1:00 min: WU: Ride on a min: WU: min: Bike 60 min: Ride on
Bike 3:30 Start slow flat to gently 100 swim, min. rolling
Run 1:35 and rolling 100 drill (by building course.
Core :15 gradually course. Get 25s: rt. arm, effort with a Most of ride
Total 6:20 build at least 50% lft. arm, 10k time time in heart
pace/effort. of ride time catch-up, trial near rate zone 2-
100 swim, in 2 zone. finger tip the end. 3. Seated on
100 kick, Avoid 3-5 drag), 100 Transition to most hills.
100 pull. zones. Keep pull a 20 min.
6 x 50 done the 2-zone MS: run at 10k
as 25 drill effort steady 4 x 25 fast race effort.
(Catch-up), and (10"). Walk 5
25 swim continuous. 50 steady minutes for
MS: 4 x 200 CORE-15 pull (15") cool down
(15) at min: front 2 x 75 swim
moderate plank, side done as 25
pace. plank, clam fast, 25
CD: 200 easy shells, bird easy, 25 fast
pull. Stretch dogs, (15").
out your supermans, 3 x 100 pull
stroke single leg descend
Total: 1600 bridges (15").
RUN-30 min: 2 x 75 swim
 After warm- done as 25
up and easy, 25
running with fast, 25 easy
heart rate (15").
mostly in 50 steady
zones 1-2 pull (15").
include a 4 x 25 fast
few 20- (10").
second pick- CD: 100 easy
ups to faster swim, 100
than your easy kick.
10k race Total: 1500
pace. Long, RUN-45 min:
easy Run on a flat
recoveries. to gently
Relax! Pick- rolling
up cadence: course. Get
count your at least 50%
right foot of run time
strikes for with heart
the 20 rate in zone
seconds. 2. Avoid
Strive for 30 zone 3-5
or more. heart rates.
Mon Tue Wed Thurs Fri Sat Sun
Week #7 BIKE-75 min: SWIM-45 RUN-45 min: SWIM-45 OFF SWIM-20 OFF
Swim 1:50 WU: 15 min. min: Cruise min: WU: min: WU:
Bike 3:15 easy @ WU: 200 intervals. 200 swim, 200 swim
Run 1:35 zones 1-2 swim, 50 Warm-up 100 kick, 100 kick,
Core :30 MS: 5 x 1 drill, 100 well. Then 100 pull. 100 pull.
Total 4:10 min. (1 min. swim, 50 do 3 x 6 3 x 100 drill 4 x 50 pull
RI) high drill. minutes. (15). Drill (15).
cadence Drill is 25 Build to by 25s: fist, Pull is done
FAST right arm, 25 heart rate 4- finger tip as 25 front
2 x 20 min. left arm. 5a zone (2 drag, catch- scull, 25 pull.
(5 min. RI) MS: minute up, tarzan. MS:
SS @ zones 3 x 500 at recoveries). 4 x 50 fast 4 x 50 fast
4-5 race-pace Relaxed descending (30).
CD: Easy (45). form! Listen times (30). 50 kick easy.
spin for the CD: to MS: 4 x 50 fast
rest of the 150 kick breathing. 6 x 200 fast (30")
session. easy. Easy run for with 50 kick 50 kick easy.
CORE-15 300 easy the easy CD: 100 easy
min: front pull. remainder between swim.
plank, side Total2350 of the 200s. Total1200
plank, clam RUN-30 min: session. CD: 200 easy BRICK-80
shells, bird Run on a flat CORE-15 pull. min:
dogs, to gently min: front Total2550 Bike 60 min.
supermans, rolling plank, side BIKE-60 min: with 3 x 5k
single leg course. Get plank, clam Ride on a at race
bridges at least 50% shells, bird flat to gently effort (2-
 of run time dogs, rolling minute
with heart supermans, course. Get recoveries)
rate in zone single leg at least 50% on a course
2. Avoid bridges of ride time that
zone 3-5 in 2 zone. simulates
heart rates. Avoid 3-5 the
zones. Keep upcoming
the 2-zone race course.
effort steady Quickly
and transition to
continuous. a 20 min.
run at 10k
race pace.
Walk for a
few minutes
afterwards
to cool
down.
Mon Tue Wed Thurs Fri Sat Sun
Week #8 SWIM-30 BRICK-60 SWIM-20 OFF PRE-RACE RACEgood OFF
Swim 1:00 min: WU: min: min: BRICK-45 luck and
Bike 1:45 100 swim, Bike 45 min. WU: 400 min: Pre- have fun!
Run 1:00 100 kick, and after easy swim. race brick.
Total 3:45 100 drill warm-up do MS: Bike 30 min.
(drill by 25s: 4 x 90 4 x 50 fast and run 15
right arm, seconds in (30). min. On the
left arm, the heart 50 kick easy. race course,
catch-up, rate 4-5a 4 x 50 fast if possible.
fast swim), zones (3- (30). Include 3-4
100 pull. minute 50 kick easy. short, race
MS: recoveries). CD: 100 easy efforts on
10 x 50 done Transition swim. each. Note
as 25 fast, right to the Total1000 landmarks.
25 easy 15 min. run- Bike-30 min: Afterwards,
(10). first half in Warm-up tighten all
5 x 100 fast the 1-2 and then do bolts on
(30). zones & 2 x 90 your bike.
50 kick easy. second half seconds in OPEN
1 x 100 in 3-4 zones. the heart SWIM-10
fastest of 5 min. walk rate 4-5a min: Check
workout. to cool- zones (3- out the start
CD: 100 easy down. minute and finish of
swim. recoveries). the swim.
Total1650 Easy spin for Note
RUN-30 min: the rest of landmarks
Warm up the session. for sighting.
and then do Include a
3 x 90 few pick-ups
seconds faster than
(recover 3 race pace
minutes) at
next race
pace.
Relaxed
speed! NOT
all out.