Workouts» Olympic Tri Prep Plan

Olympic Tri Prep Plan

Plan overview

Weeks: 6

Duration: 5h 22m/week

Stress points: 277/week

Workouts: 24

Total duration: 32h 10m

Total stress points: 1663

Zone distribution

Z1: 11h 22m

Z2: 13h 35m

Z3: 4h 37m

Z4: 52m

Z5: 1h 20m

Z6: 24m

35%
42%
14%
3%
4%
1%


Select a week or scroll down to view all workouts.

Olympic Tri Prep Plan »

Week 1

Week 1

Workouts: 4

Total duration: 4h 57m

Total stress points: 247

Average workout:

Duration 1h 14m

Stress points 62

Zone distribution

Z1: 1h 17m

Z2: 2h 29m

Z3: 1h 9m

Z4: -

Z5: -

Z6: 3m

26%
50%
23%
0%
0%
1%

Olympic Tri Prep Plan» Week 1 »

Day 2 - Bike

10min from 50 to 75% FTP
30min @ 88% FTP
20min @ 60% FTP
10min from 50 to 75% FTP30min @ 88% FTP20min @ 60% FTP
Workout overview

Duration: 1h

Stress points: 62

Zone distribution

Z1: 4m

Z2: 26m

Z3: 30m

Z4: -

Z5: -

Z6: -

6%
44%
50%
0%
0%
0%

Bike - 90 min.
-30 min. warm up
-30 min. big gear 70 rpm @ 88% FTP
-30 min. cool @ 60% FTP

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Olympic Tri Prep Plan» Week 1 »

Day 4 - Bike

30min from 50 to 75% FTP
12min @ 79% FTP
5min @ 55% FTP
12min @ 81% FTP
5min @ 55% FTP
26min from 60 to 40% FTP
30min from 50 to 75% FTP12min @ 79% FTP5min @ 55% FTP12min @ 81% FTP5min @ 55% FTP26min from 60 to 40% FTP
Workout overview

Duration: 1h 30m

Stress points: 67

Zone distribution

Z1: 47m

Z2: 19m

Z3: 24m

Z4: -

Z5: -

Z6: -

52%
21%
27%
0%
0%
0%

Bike - 90 min.
-30 min. warm up
-1x (12 min. @ 79% FTP, 5 min. @ 55% FTP)
-1x (12 min. @ 81% FTP, 5 min. @ 55% FTP)
-26 min. cool @ 60% FTP

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Olympic Tri Prep Plan» Week 1 »

Day 6 - Bike

30min @ 65% FTP
25min @ 70% FTP
20min @ 75% FTP
10min @ 80% FTP
5min @ 84% FTP
30min @ 65% FTP25min @ 70% FTP20min @ 75% FTP10min @ 80% FTP5min @ 84% FTP
Workout overview

Duration: 1h 30m

Stress points: 79

Zone distribution

Z1: -

Z2: 1h 15m

Z3: 15m

Z4: -

Z5: -

Z6: -

0%
83%
17%
0%
0%
0%

Bike - 90 min.
-30 min. @ 65% FTP
-25 min. @ 70% FTP
-20 min. @ 75% FTP
-10 min. @ 80% FTP
-5 min. @ 84% FTP

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Olympic Tri Prep Plan» Week 1 »

Day 7 - Bike

20min from 60 to 75% FTP
8x 20sec @ 135% FTP,
30sec @ 10% FTP
30min from 65 to 45% FTP
20min from 60 to 75% FTP8x 20sec @ 135% FTP,
30sec @ 10% FTP30min from 65 to 45% FTP
Workout overview

Duration: 56m 40s

Stress points: 39

Zone distribution

Z1: 26m

Z2: 28m

Z3: -

Z4: -

Z5: -

Z6: 3m

46%
50%
0%
0%
0%
5%

Bike - 60 min.
-20 min. warm up
-8x (20 sec. @ 135% FTP @ 85-90 rpm, 30 sec. total rest)
-30 min. cooldown

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Olympic Tri Prep Plan »

Week 2

Week 2

Workouts: 4

Total duration: 5h 17m

Total stress points: 265

Average workout:

Duration 1h 19m

Stress points 66

Zone distribution

Z1: 1h 21m

Z2: 2h 34m

Z3: 1h 19m

Z4: -

Z5: -

Z6: 3m

25%
49%
25%
0%
0%
1%

Olympic Tri Prep Plan» Week 2 »

Day 2 - Bike

10min from 50 to 75% FTP
30min @ 88% FTP
20min @ 60% FTP
10min from 50 to 75% FTP30min @ 88% FTP20min @ 60% FTP
Workout overview

Duration: 1h

Stress points: 62

Zone distribution

Z1: 4m

Z2: 26m

Z3: 30m

Z4: -

Z5: -

Z6: -

6%
44%
50%
0%
0%
0%

Bike - 90 min.
-30 min. warm up
-30 min. big gear 70 rpm @ 88% FTP
-30 min. cool @ 60% FTP

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Olympic Tri Prep Plan» Week 2 »

Day 4 - Bike

30min from 50 to 75% FTP
12min @ 79% FTP
5min @ 55% FTP
12min @ 81% FTP
5min @ 55% FTP
31min from 60 to 40% FTP
30min from 50 to 75% FTP12min @ 79% FTP5min @ 55% FTP12min @ 81% FTP5min @ 55% FTP31min from 60 to 40% FTP
Workout overview

Duration: 1h 35m

Stress points: 69

Zone distribution

Z1: 52m

Z2: 19m

Z3: 24m

Z4: -

Z5: -

Z6: -

54%
20%
25%
0%
0%
0%

Bike - 95 min.
-30 min. warm up
-1x (12 min. @ 79% FTP, 5 min. @ 55% FTP)
-1x (12 min. @ 81% FTP, 5 min. @ 55% FTP)
-31 min. cool @ 60% FTP

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Olympic Tri Prep Plan» Week 2 »

Day 6 - Bike

30min @ 65% FTP
25min @ 70% FTP
20min @ 75% FTP
15min @ 80% FTP
10min @ 84% FTP
30min @ 65% FTP25min @ 70% FTP20min @ 75% FTP15min @ 80% FTP10min @ 84% FTP
Workout overview

Duration: 1h 40m

Stress points: 90

Zone distribution

Z1: -

Z2: 1h 15m

Z3: 25m

Z4: -

Z5: -

Z6: -

0%
75%
25%
0%
0%
0%

Bike - 100 min.
-30 min. @ 65% FTP
-25 min. @ 70% FTP
-20 min. @ 75% FTP
-15 min. @ 80% FTP
-10 min. @ 84% FTP

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Olympic Tri Prep Plan» Week 2 »

Day 7 - Bike

20min from 50 to 75% FTP
8x 20sec @ 135% FTP,
30sec @ 10% FTP
35min from 75 to 50% FTP
20min from 50 to 75% FTP8x 20sec @ 135% FTP,
30sec @ 10% FTP35min from 75 to 50% FTP
Workout overview

Duration: 1h 1m 40s

Stress points: 44

Zone distribution

Z1: 25m

Z2: 34m

Z3: -

Z4: -

Z5: -

Z6: 3m

41%
55%
0%
0%
0%
4%

Bike - 65 min.-20 min. warm up
-8x (20 sec. @ 135% FTP @ 85-90 rpm, 30 sec. total rest)
-35 min. cooldown

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Olympic Tri Prep Plan »

Week 3

Week 3

Workouts: 4

Total duration: 6h 5m

Total stress points: 325

Average workout:

Duration 1h 31m

Stress points 81

Zone distribution

Z1: 1h 49m

Z2: 3h 3m

Z3: 49m

Z4: -

Z5: 15m

Z6: 9m

30%
50%
13%
0%
4%
2%

Olympic Tri Prep Plan» Week 3 »

Day 2 - Bike

10min from 50 to 75% FTP
6x 2min 30sec @ 113% FTP,
2min 30sec @ 60% FTP
4x 1min @ 125% FTP,
1min @ 50% FTP
27min @ 60% FTP
10min from 50 to 75% FTP6x 2min 30sec @ 113% FTP,
2min 30sec @ 60% FTP4x 1min @ 125% FTP,
1min @ 50% FTP27min @ 60% FTP
Workout overview

Duration: 1h 15m

Stress points: 91

Zone distribution

Z1: 8m

Z2: 48m

Z3: -

Z4: -

Z5: 15m

Z6: 4m

10%
64%
0%
0%
20%
5%

Bike - 90 min.
-30 min. warm up
-30 min. big gear 70 rpm @ 88% FTP
-30 min. cool @ 60% FTP

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Olympic Tri Prep Plan» Week 3 »

Day 4 - Bike

30min from 50 to 75% FTP
12min @ 79% FTP
5min @ 55% FTP
12min @ 81% FTP
5min @ 55% FTP
36min from 60 to 40% FTP
30min from 50 to 75% FTP12min @ 79% FTP5min @ 55% FTP12min @ 81% FTP5min @ 55% FTP36min from 60 to 40% FTP
Workout overview

Duration: 1h 40m

Stress points: 72

Zone distribution

Z1: 57m

Z2: 19m

Z3: 24m

Z4: -

Z5: -

Z6: -

57%
19%
24%
0%
0%
0%

Bike - 100 min.
-30 min. warm up
-1x (12 min. @ 79% FTP, 5 min. @ 55% FTP)
-1x (12 min. @ 81% FTP, 5 min. @ 55% FTP)
-36 min. cool @ 60% FTP

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Olympic Tri Prep Plan» Week 3 »

Day 6 - Bike

35min @ 65% FTP
30min @ 70% FTP
20min @ 75% FTP
15min @ 80% FTP
10min @ 84% FTP
35min @ 65% FTP30min @ 70% FTP20min @ 75% FTP15min @ 80% FTP10min @ 84% FTP
Workout overview

Duration: 1h 50m

Stress points: 98

Zone distribution

Z1: -

Z2: 1h 25m

Z3: 25m

Z4: -

Z5: -

Z6: -

0%
77%
23%
0%
0%
0%

Bike - 110 min.
-35 min. @ 65% FTP
-30 min. @ 70% FTP
-20 min. @ 75% FTP
-15 min. @ 80% FTP
-10 min. @ 84% FTP

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Olympic Tri Prep Plan» Week 3 »

Day 7 - Bike

20min from 50 to 75% FTP
10x 30sec @ 145% FTP,
2min 30sec @ 10% FTP
30min from 75 to 50% FTP
20min from 50 to 75% FTP10x 30sec @ 145% FTP,
2min 30sec @ 10% FTP30min from 75 to 50% FTP
Workout overview

Duration: 1h 20m

Stress points: 64

Zone distribution

Z1: 44m

Z2: 31m

Z3: -

Z4: -

Z5: -

Z6: 5m

55%
39%
0%
0%
0%
6%

Bike - 70 min.
-20 min. warm up
-10x (30 sec. @ 145% FTP @ 105 rpm, 2.5 min. total rest)
-20 min. cooldown

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Olympic Tri Prep Plan »

Week 4

Week 4

Workouts: 4

Total duration: 6h 15m

Total stress points: 383

Average workout:

Duration 1h 34m

Stress points 96

Zone distribution

Z1: 2h 37m

Z2: 1h 48m

Z3: 20m

Z4: 30m

Z5: 55m

Z6: 5m

42%
29%
5%
8%
15%
1%

Olympic Tri Prep Plan» Week 4 »

Day 2 - Bike

10min from 50 to 75% FTP
4x 5min @ 105% FTP,
3min @ 50% FTP
2x 2min 30sec @ 113% FTP,
2min 30sec @ 60% FTP
28min @ 60% FTP
10min from 50 to 75% FTP4x 5min @ 105% FTP,
3min @ 50% FTP2x 2min 30sec @ 113% FTP,
2min 30sec @ 60% FTP28min @ 60% FTP
Workout overview

Duration: 1h 20m

Stress points: 93

Zone distribution

Z1: 16m

Z2: 39m

Z3: -

Z4: -

Z5: 25m

Z6: -

20%
49%
0%
0%
31%
0%

Bike - 100 min.
-30 min. warm up
-30 min. big gear 70 rpm @ 88% FTP
-30 min. cool @ 60% FTP

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Olympic Tri Prep Plan» Week 4 »

Day 4 - Bike

30min from 50 to 75% FTP
10min @ 79% FTP
5min @ 55% FTP
10min @ 81% FTP
5min @ 55% FTP
40min from 60 to 40% FTP
30min from 50 to 75% FTP10min @ 79% FTP5min @ 55% FTP10min @ 81% FTP5min @ 55% FTP40min from 60 to 40% FTP
Workout overview

Duration: 1h 40m

Stress points: 69

Zone distribution

Z1: 1h 1m

Z2: 19m

Z3: 20m

Z4: -

Z5: -

Z6: -

61%
19%
20%
0%
0%
0%

Bike - 100 min.
-30 min. warm up
-1x (10 min. @ 89% FTP, 5 min. @ 55% FTP)
-1x (10 min. @ 91% FTP, 5 min. @ 55% FTP)
-40 min. cool @ 60% FTP

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Olympic Tri Prep Plan» Week 4 »

Day 6 - Bike

30min from 50 to 75% FTP
15min @ 95% FTP
5min @ 40% FTP
15min @ 100% FTP
5min @ 40% FTP
15min @ 105% FTP
5min @ 40% FTP
15min @ 110% FTP
10min from 60 to 25% FTP
30min from 50 to 75% FTP15min @ 95% FTP5min @ 40% FTP15min @ 100% FTP5min @ 40% FTP15min @ 105% FTP5min @ 40% FTP15min @ 110% FTP10min from 60 to 25% FTP
Workout overview

Duration: 1h 55m

Stress points: 154

Zone distribution

Z1: 36m

Z2: 19m

Z3: -

Z4: 30m

Z5: 30m

Z6: -

32%
16%
0%
26%
26%
0%

Bike - 120 min.
-30 min. warm up
-15 min. @ 95% FTP, 5 min. @ 40% FTP
-15 min. @ 100% FTP, 5 min. @ 40% FTP
-15 min. @ 105% FTP, 5 min. @ 40% FTP
-15 min. @ 110% FTP, 5 min. @ 40% FTP
-10 min. cool @ 60% FTP

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Olympic Tri Prep Plan» Week 4 »

Day 7 - Bike

20min from 50 to 75% FTP
10x 30sec @ 150% FTP,
2min 30sec @ 10% FTP
30min from 75 to 50% FTP
20min from 50 to 75% FTP10x 30sec @ 150% FTP,
2min 30sec @ 10% FTP30min from 75 to 50% FTP
Workout overview

Duration: 1h 20m

Stress points: 67

Zone distribution

Z1: 44m

Z2: 31m

Z3: -

Z4: -

Z5: -

Z6: 5m

55%
39%
0%
0%
0%
6%

Bike - 70 min.
-20 min. warm up
-10x (30 sec. @ 150% FTP @ 105 rpm, 2.5 min. total rest)
-20 min. cool @ 50% FTP

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Olympic Tri Prep Plan »

Week 5

Week 5

Workouts: 4

Total duration: 6h 15m

Total stress points: 322

Average workout:

Duration 1h 34m

Stress points 81

Zone distribution

Z1: 2h 19m

Z2: 2h 31m

Z3: 50m

Z4: 20m

Z5: 10m

Z6: 5m

37%
40%
13%
5%
3%
1%

Olympic Tri Prep Plan» Week 5 »

Day 2 - Bike

10min from 50 to 75% FTP
2x 10min @ 98% FTP,
4min @ 50% FTP
2x 5min @ 105% FTP,
3min @ 60% FTP
36min @ 60% FTP
10min from 50 to 75% FTP2x 10min @ 98% FTP,
4min @ 50% FTP2x 5min @ 105% FTP,
3min @ 60% FTP36min @ 60% FTP
Workout overview

Duration: 1h 30m

Stress points: 98

Zone distribution

Z1: 12m

Z2: 48m

Z3: -

Z4: 20m

Z5: 10m

Z6: -

13%
54%
0%
22%
11%
0%

Bike - 110 min.
-30 min. warm up
-2x (10 min. @ 98%, 4 min. @ 50%)
-2x (5 min. @ 105% FTP, 3 min. @ 60% FTP)
-36 min. @ 60% FTP

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Olympic Tri Prep Plan» Week 5 »

Day 4 - Bike

30min from 50 to 75% FTP
10min @ 79% FTP
5min @ 55% FTP
10min @ 81% FTP
5min @ 55% FTP
45min from 60 to 40% FTP
30min from 50 to 75% FTP10min @ 79% FTP5min @ 55% FTP10min @ 81% FTP5min @ 55% FTP45min from 60 to 40% FTP
Workout overview

Duration: 1h 45m

Stress points: 72

Zone distribution

Z1: 1h 5m

Z2: 20m

Z3: 20m

Z4: -

Z5: -

Z6: -

62%
19%
19%
0%
0%
0%

Bike - 105 min.
-30 min. warm up
-1x (10 min. @ 89% FTP, 5 min. @ 55% FTP)
-1x (10 min. @ 91% FTP, 5 min. @ 55% FTP)
-45 min. cool @ 60% FTP

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Olympic Tri Prep Plan» Week 5 »

Day 6 - Bike

30min from 50 to 75% FTP
6x 5min @ 70% FTP,
5min @ 80% FTP
10min from 65 to 50% FTP
30min from 50 to 75% FTP6x 5min @ 70% FTP,
5min @ 80% FTP10min from 65 to 50% FTP
Workout overview

Duration: 1h 40m

Stress points: 85

Zone distribution

Z1: 18m

Z2: 52m

Z3: 30m

Z4: -

Z5: -

Z6: -

18%
52%
30%
0%
0%
0%

Bike - 120 min.
-30 min. warm up
-6x (5 min. @ 70% FTP, 5 min. @ 85% FTP)
-30 min. cool @ 65% FTP

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Olympic Tri Prep Plan» Week 5 »

Day 7 - Bike

20min from 50 to 75% FTP
10x 30sec @ 150% FTP,
2min 30sec @ 10% FTP
30min from 75 to 50% FTP
20min from 50 to 75% FTP10x 30sec @ 150% FTP,
2min 30sec @ 10% FTP30min from 75 to 50% FTP
Workout overview

Duration: 1h 20m

Stress points: 67

Zone distribution

Z1: 44m

Z2: 31m

Z3: -

Z4: -

Z5: -

Z6: 5m

55%
39%
0%
0%
0%
6%

Bike - 80 min.
-20 min. warm up
-10x (30 sec. @ 150% FTP @ 105 rpm, 2.5 min. total rest)
-20 min. cool @ 50% FTP

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Olympic Tri Prep Plan »

Week 6

Week 6

Workouts: 4

Total duration: 3h 22m

Total stress points: 121

Average workout:

Duration 50m

Stress points 30

Zone distribution

Z1: 2h

Z2: 1h 10m

Z3: 10m

Z4: 2m

Z5: -

Z6: -

60%
35%
5%
1%
0%
0%

Olympic Tri Prep Plan» Week 6 »

Day 3 - Bike

20min @ 50% FTP
20min @ 55% FTP
20min @ 60% FTP
20min @ 50% FTP20min @ 55% FTP20min @ 60% FTP
Workout overview

Duration: 1h

Stress points: 31

Zone distribution

Z1: 40m

Z2: 20m

Z3: -

Z4: -

Z5: -

Z6: -

67%
33%
0%
0%
0%
0%

Bike - 60 min.
-20 min. @ 50% FTP
-20 min. @ 55% FTP
-20 min. @ 60% FTP

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Olympic Tri Prep Plan» Week 6 »

Day 4 - Bike - 45 min

10min @ 65% FTP
10min @ 70% FTP
10min @ 75% FTP
10min @ 80% FTP
10min @ 65% FTP10min @ 70% FTP10min @ 75% FTP10min @ 80% FTP
Workout overview

Duration: 40m

Stress points: 36

Zone distribution

Z1: -

Z2: 30m

Z3: 10m

Z4: -

Z5: -

Z6: -

0%
75%
25%
0%
0%
0%

Bike - 45 min.
-10 min. @ 65% FTP
-10 min. @ 70% FTP
-10 min. @ 75% FTP
-15 min. @ 80% FTP

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Olympic Tri Prep Plan» Week 6 »

Day 6 - Bike

10min @ 45% FTP
30sec @ 100% FTP
10min @ 55% FTP
30sec @ 100% FTP
10min @ 60% FTP
30sec @ 100% FTP
10min @ 65% FTP
10min @ 45% FTP30sec @ 100% FTP10min @ 55% FTP30sec @ 100% FTP10min @ 60% FTP30sec @ 100% FTP10min @ 65% FTP
Workout overview

Duration: 41m 30s

Stress points: 26

Zone distribution

Z1: 20m

Z2: 20m

Z3: -

Z4: 2m

Z5: -

Z6: -

48%
48%
0%
4%
0%
0%

Bike - 40 min.
-10 min. @ 45% FTP
-10 min. @ 55% FTP (insert 30 sec. @ 100% FTP)
-10 min. @ 60% FTP (insert 30 sec. @ 100% FTP)
-10 min. @ 65% FTP (insert 30 sec. @ 100% FTP)

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