Basic Sprint to Olympic Triathlon Bridge Training Plan - 12 Week
Who is the plan for?
This program should be used for an athlete who is coming off a sprint and:
They have a very strong base of 4-6 months of consistent training
They have a strong swim or run background
They have trained for at least 9-10 hours per week
This program is an advanced plan to bridge you from a Sprint to an Olympic Distance triathlon with the confidence that you can complete the race without difficulty.
This program can also be used to lead you into the D3 Half-Ironman Distance plan.
The schedule consists of at least 3 workouts per week in each sport, 2 days of strength training and core work too. Most weeks have 4 days of cycling. The maximum volume is 13 hours toward the end of week 9 while most of the weeks are 12 hours with the easier weeks at 8 hour +/-.
This plan uses heart-rate training zones for intensity specific training. There are also a few weeks with some additional testing in this plan, see See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones.
You should be able to swim at least 1,500 yards in a workout. You should be able to bike at least one hour, and run at least 45 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.
If you already excel in one of the sports
If you have a cycling or running background and feel the need to add volume to the program, you are welcome to do that as well.
If you are deficient in the sports
On the opposite extreme if you feel as though you need help in one area or the other, you may want to drop a workout that you are strong in, and add an extra where you are weaker. If you feel the need to add a swim lesson in place of a swim workout on the schedule, by all means take the swim lesson and don’t feel the need to make up the missed swim workout.
Weight Training and Core Strength
The program that I am using this time around is adapted from The Training Bible and has been tweaked to include some exercises that I think are important. The program should be fairly balanced between core and strength training. You will be using AA1 to AA4 for this program.
See 'Related Articles' below on more plan details and links to terms, heart-rate testing protocol, core strength and weight training.
Good Luck in your Olympic Distance Triathlon!
USAT Level II Coach
USAC Expert Coach