Macca's 12-Week Olympic Distance - Intermediate

Overview

This plan is designed for the athlete that has been racing for a couple of seasons (or more) and is looking for improvements in time or age group classification. With this program we will address more fundamentals of triathlon than in our Beginner plan and the overall hours per week will be a little bit more. Starts at 9 hours per week and peaks at 11 hours.

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Endurance 1 gym: Lower Body Gym Work run: Speed Treadmill swim: Post-Run Recovery 75's swim: Strength 50's ride: Bike Strength/Endurance 1-5 run: Endurance/Technique gym: Lower Body Gym Work swim: Speed-Technique 25's run: Treadmill Strength Inclines ride: Long Endurance Ride

ride: 3h 0 m
run: 2h 28 m
swim: 2h 5 m
Total: 7h 33 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Endurance 1 gym: Lower Body Gym Work run: Speed Treadmill swim: Post-Run Recovery 75's swim: Strength 50's ride: Bike Strength/Endurance 1-5 run: Endurance/Technique gym: Lower Body Gym Work swim: Speed-Technique 25's run: Treadmill Strength Inclines ride: Long Endurance Ride

ride: 3h 0 m
run: 2h 28 m
swim: 2h 5 m
Total: 7h 33 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Endurance 2 gym: Lower Body Gym Work run: Speed Treadmill swim: Post-Run Recovery 75's swim: Strength 50's ride: Bike Strength/Endurance 1-5-1 run: Endurance/Technique 1 Hour gym: Lower Body Gym Work swim: Speed-Technique 25's run: Treadmill Strength Inclines ride: Endurance

ride: 3h 21 m
run: 2h 43 m
swim: 2h 11 m
Total: 8h 15 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Endurance 3 gym: Lower Body Gym Work run: Speed Treadmill swim: Post-Run Recovery 75's swim: Strength 50's ride: Bike Strength/Endurance 1-5-1 run: Endurance/Technique 1 Hour gym: Lower Body Gym Work swim: Speed-Technique 25's run: Treadmill Strength Inclines ride: Endurance

ride: 3h 21 m
run: 2h 43 m
swim: 2h 23 m
Total: 8h 27 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 3-2-1 Hard swim: Swim Endurance 100 gym: Lower Body Gym Work run: Lactate Tolerance swim: Post-Run Recovery 100's swim: Strength 50's ride: MVO2 4-Minute Efforts run: Long Steady Distance (1-2 Hr) gym: Lower Body Gym Work swim: Lactate Tolerance (Descending 200's) ride: Long Endurance Ride run: Transition Run OTB

ride: 3h 16 m
run: 2h 39 m
swim: 2h 22 m
Total: 8h 17 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 3-2-1 Hard swim: Swim Endurance 100 gym: Lower Body Gym Work run: Lactate Tolerance swim: Post-Run Recovery 100's swim: Strength 50's ride: MVO2 4-Minute Efforts run: Long Steady Distance (1-2 Hr) gym: Lower Body Gym Work swim: Lactate Tolerance (Descending 200's) ride: Long Endurance Ride run: Transition Run OTB

ride: 3h 16 m
run: 2h 39 m
swim: 2h 22 m
Total: 8h 17 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 3-2-1 Hard swim: Swim Endurance 100 gym: Lower Body Gym Work run: Lactate Tolerance swim: Post-Run Recovery 100's swim: Strength 50's ride: MVO2 5-Minute Efforts run: Long Steady Distance (1-2 Hr) gym: Lower Body Gym Work swim: Lactate Tolerance (Descending 200's) ride: Long Endurance Ride run: Transition Run OTB

ride: 3h 22 m
run: 2h 39 m
swim: 2h 22 m
Total: 8h 23 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 3-2-1 Hard swim: Swim Endurance 100 gym: Lower Body Gym Work run: Lactate Tolerance swim: Post-Run Recovery 100's swim: Strength 50's ride: MVO2 5-Minute Efforts run: Long Steady Distance (1-2 Hr) gym: Lower Body Gym Work swim: Elevator 400's ride: Long Endurance Ride run: Transition Run OTB

ride: 3h 22 m
run: 2h 39 m
swim: 2h 25 m
Total: 8h 26 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Endurance 5-5-5 gym: Lower Body Gym Work run: Lactate Tolerance 2 swim: Post-Run Recovery 50's/100's swim: Strength 50's ride: MVO2 10-Minute Efforts run: Long Steady Distance (1-2 Hr) gym: Lower Body Gym Work swim: Elevator 400's ride: Long Endurance Ride run: Transition Run OTB

ride: 3h 22 m
run: 2h 25 m
swim: 2h 32 m
Total: 8h 19 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Endurance 5-5-5 gym: Lower Body Gym Work run: Lactate Tolerance 2 swim: Post-Run Recovery 50's/100's swim: Strength 50's ride: MVO2 10-Minute Efforts run: Long Steady Distance (1-2 Hr) gym: Lower Body Gym Work swim: Elevator 400's ride: Long Endurance Ride run: Transition Run OTB

ride: 3h 22 m
run: 2h 25 m
swim: 2h 32 m
Total: 8h 19 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Endurance 5-5-5 gym: Lower Body Gym Work run: Lactate Tolerance 2 swim: Post-Run Recovery 50's/100's swim: Strength 50's ride: MVO2 10-Minute Efforts run: Long Steady Distance (1-2 Hr) gym: Lower Body Gym Work swim: Elevator 400's ride: Long Endurance Ride run: Transition Run OTB

ride: 3h 22 m
run: 2h 25 m
swim: 2h 32 m
Total: 8h 19 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Endurance 5-5-5 run: Taper Run swim: Post-Run Recovery 50's/100's swim: Strength 50's ride: MVO2 Taper ride: Taper Day Off swim: Swim - On Course ride: Taper Bike Spin other: Race Day

ride: 2h 10 m
run: 0h 51 m
swim: 2h 4 m
Total: 5h 5 m

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