Training Plan
16 Week Olympic Distance (16 Weeks)

Intermediate Olympic Distance plan

 

Only $35.00

Sample Week of Training

Swim - SD-10

Warm Up:
100m free
100m with fins done as 50m broken arrow, 50m free
100 free
100m pull and paddles
100m free

Main Set:
Take 20sec between each set:
400m free
500m free
600m free

Cool down:
200m choice

Planned: 2.2 km

Bike - SE 4x 4min efforts

Warm Up:
10min easy

Main Set:
16min moderate

2x 4min medium effort with cadence of 55-65RPM staying in the saddle, 2min easy spin.

2x 4min done as 3min in the saddle, 1min outside the saddle all with a cadence of around 55-65RPM, 2min easy spin.

Cool Down:
10min easy

Planned: 1:00:00

Swim - SD 12

Warm Up:
100 freestyle ↑ moderate ↓ easy B3s
100 fins ↑ broken arrow ↓ freestyle
150 B3/5/7s...
3 x 50 fast freestyle
100 pull buoy B3s

Main Set:
6x 200 with 25sec rest. during each set, look up and sight every 6th stroke.

Cool down:
200 easy

Planned: 2.0 km

Run - T-1 Run Session

Warm Up:
10min

Main Set:
Do main set twice through and add a 800m easy run between each one.

8x200m hard, 200m easy

Cool down:
10min easy

Bike - Frothing

Warm Up:
15min easy

Main Set:
8min MAD, 10min easy
5min MAD, 5min easy

Cool down:
15min easy

Planned: 58:00

Swim - SD 13

Warm Up:
100 freestyle ↑ moderate ↓ easy B3s
100 fins ↑ broken arrow ↓ freestyle
150 B3/5/7s...
3 x 50 fast freestyle
100 pull buoy B3s

Main Set:
6x 200 with 25sec rest. during each set, look up and sight every 6th stroke.

Cool down:
200 easy

Planned: 2.0 km

Run - 10x 100m Strides

Keep run easy to moderate and towards the end, add 10x 100m strides with 90sec easy between.
Can do run drills after strides if you like.

Planned: 50:00

Bike - As you feel

With this ride, ride as you feel throughout. If you feel good you can push it, if not back the effort off and put the miles in.

Planned: 3:00:00

Bike - As you feel

With this ride, ride as you feel throughout. If you feel good you can push it, if not back the effort off and put the miles in.

Planned: 2:30:00

Run - Run & Walk

Moderate run throughout with a 30sec walk every 10min of running. We are looking for miles in the legs.

Planned: 1:30:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Other Olympic Distance Plans

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