Olympic Distance Age Group Athlete Plan

An 8 week Training Plan that is designed to take you from general fitness to race condition for an Olympic/Standard Distance Event. Improvements to Heart Rate Thresholds, Pace and Speed Control and Race Day Execution are among the major gains made on completion of this 8 week training plan.
This plan entails an average of 8 hours training time per week. All sessions are based off Heart Rate Zones.
Zone 1 - Recovery
Zone 2 - Easy Aerobic
Zone 3 - Aerobic up the Aerobic Threshold
Zone 4 - Anaerobic Threshold
Zone 5 - Max Effort

Discipline Brief.
SWIMMING
Two pool sessions a week - with one focusing on aerobic endurance and the other on speed and tempo. Most weeks also include an Open Water swim option.

CYCLING
Weekday sessions tap into Threshold Interval work designed to improve speed control and heart rate fluctuations. Weekend sessions switch between Brick training and Sustained Effort training.

RUNNING
Three running sessions per week that will be guaranteed to challenge you further than any past workouts that you have experienced.

RECOVERY/REST
There is only 2 allocated complete rest days over this 8 week plan. The key to training properly is understanding your specific/personal recovery and rest requirements. The tip is to listen to your body and take adequate recovery and rest as you need it. This will ensure you stay healthy, injury free and remain consistent with your plan.

Please note that a training plan is designed to deliver the best results if executed correctly and as the plan is laid out. Changing the plan or not being consistent, will only deliver a poor outcome. Time, effort and experience in Triathlon Training are what makes my training plans effective. If you want "the best bang for your buck" follow the plan - it's that simple!