Who is the plan for?
This program should be used for an athlete who is coming off a season where:
You have already completed several olympic races for an entire year
You have trained for at last 10 weeks prior to starting this program for at least 10 hours per week
Or, you have come off of your first season of Half Ironman distance
A combination of #3 and #1 or #2
This program is an intermediate plan designed to make you faster at olympic distance triathlons.Plan schedule
These minimums constitute the average distance and times for the first few weeks of workouts.
This plan uses heart-rate training zones for intensity specific training. See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones.
There is bike and run heart-rate testing during the first week of the plan to setup your zones. There is also a swim time trial in the first week to get your current T-pace for swim paces. See 'Related Links' at bottom for testing protocol.
If you already excel in one of the sports
If you have a swimming background and you want to add distance or repetitions to the workouts, you are more than welcome to do that. 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 StrengthThe program should be fairly balanced between core and strength training and has 2 strength workouts per week.
Good Luck in your Sprint Distance Triathlon!Train Smart,Mike Ricciwww.D3Multisport.com USAT Level II CoachUSAC Expert Coach