OD - Advanced

Overview

With this 12-week Olympic Distance training plan we have created a platform that will build the necessary speed, power and endurance to race at the best of ones ability in any standard distance race. Enjoy a fantastic selection of MXPlus sessions incorporated into the weekly schedule so you feel the fitness gains weekly.

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS ride: Power-Ups - Intermediate swim: Pool Sprints run: Run - Build ride: MVO2 run: Long Steady Distance (1-2 Hr) swim: Loose Ends ride: Bike Run Brick

swim: 3h 0 m
ride: 5h 28 m
run: 2h 0 m
Total: 10h 28 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 300's ride: The Classic run: Run - Tempo swim: Inhaler ride: Hammer Time Hill Repeats Variation swim: Elevator run: Recovery Jog run: Easy Run Off the Bike ride: Time Trial Work

swim: 3h 15 m
ride: 4h 15 m
run: 1h 55 m
Total: 9h 25 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS ride: Stackers swim: Pool Sprints run: Run - Build ride: The Wolf run: Long Endurance + Strength (3) swim: Loose Ends ride: Bike Run Brick

swim: 3h 0 m
ride: 4h 33 m
run: 2h 0 m
Total: 9h 33 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: 12 x 200 ride: The Bank run: Run - Tempo swim: Inhaler ride: Hammer Time Hill Repeats Variation swim: Usain Bolts run: Recovery Jog ride: Time Trial Work run: Easy Run Off the Bike ride: Day Off

swim: 3h 0 m
ride: 4h 56 m
run: 1h 55 m
Total: 9h 51 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Recovery 2K ride: Endurance run: Run Pick-Ups swim: Long Aerobic 400's ride: Mediums run: Recovery Jog ride: Long Endurance (3) run: Long Endurance + Strength (3) swim: Open Water Foundation

swim: 3h 15 m
ride: 5h 34 m
run: 2h 40 m
Total: 11h 29 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Over AeT Threshold Work run: Run - Timed Effort swim: Recovery 2K ride: Endurance run: Run - Tempo ride: Easy Aerobic Bike swim: Open Water Foundation

swim: 3h 0 m
ride: 4h 11 m
run: 1h 55 m
Total: 9h 6 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Build to Intense ride: Indoor Steady State Work run: Run - Negative Split ride: The Bank swim: Swim - Double Sprint Distance run: Aerobic Base Pace ride: Long Endurance (2) swim: Recovery 2K run: Long Endurance + Strength (3)

swim: 2h 45 m
ride: 5h 23 m
run: 2h 50 m
Total: 10h 58 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 4-3-2-1 ride: Indoor Power Intervals run: Roli-Polies ride: Over AeT Threshold Work swim: Swim - Timed Effort ride: Time Trial Work run: Easy Run Off the Bike run: Run - Double Sprint Build

swim: 2h 15 m
ride: 4h 40 m
run: 1h 53 m
Total: 8h 48 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: 12 x 200 ride: Indoor Steady State Work run: Accordion ride: MVO2 swim: Swim - Double Sprint Distance run: Recovery Jog ride: Bike/Run Double OD ride: Endurance

swim: 1h 45 m
ride: 5h 56 m
run: 1h 40 m
Total: 9h 21 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 300's ride: Indoor Power Intervals run: Run - Build ride: Endurance swim: Swim - Timed Effort run: Recovery Jog ride: Time Trial Work run: Run - Double Sprint Build swim: Swim - Nonstop

swim: 3h 0 m
ride: 4h 31 m
run: 2h 18 m
Total: 9h 49 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 4-3-2-1 run: Run Pick-Ups ride: Easy Aerobic Bike swim: Swim - Double Sprint Distance run: Recovery Jog ride: Bike/Run Double OD swim: Recovery 2K

swim: 3h 0 m
run: 1h 40 m
ride: 2h 15 m
Total: 6h 55 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off ride: Race Week Bike Spin swim: Swim - Nonstop run: Run Pick-Ups ride: Easy Aerobic Bike swim: Open Water Foundation run: Recovery Jog ride: Recovery Spin other: Race Day

ride: 3h 10 m
swim: 1h 45 m
run: 1h 40 m
Total: 6h 35 m

MX Endurance Training Plan Library

Our extensive range of training plans require Full Membership and are available on the state of the art, Today's Plan training platform where you can sync and download your workouts to your garmin or zwift. MX Endurance Premium members also receive a 50% discount on a premium Today's Plan account.

Short Distance

Sprint and olympic distance traning plans

Half Ironman

70.3 triathlon training plans

Ironman

Long distance training plans

Other

Off season and running plans.