12-week Olympic Distance Triathlon Training Plan for Intermediate Level Athletes

This plan helps intermediate triathletes train with the structure and purposeful progression required in all three disciplines to race faster than ever before over the Olympic distance.

Amazing result! I'll use the plan again next season

Previously, I had no structure or plan... every day I made up a workout and as long as I felt sufficiently winded at the end, I thought it was a good workout. With the Intermediate Olympic training plan, I didn't have to think about what to do each day. Everything has been figured out for me and I just have to go out and execute. I really liked the detail and structure of the workouts, and that they were based on my personal bike power, run pace and swim pace thresholds.

The end result was amazing! I ended up improving by 6 minutes on both the Sprint and the Olympic distance. This is the value of structured training vs. non-structured, haphazard training. I intend to use the plan again next season and follow it even more rigorously. Highly recommended, ten out of ten!

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Keith Tse 46, Canada

QUICK SUMMARY - THIS PLAN AT A GLANCE

Scroll down to see some sample workouts and other extracts from the training plan

8
AVG. HOURS / WEEK
7
AVG. WORKOUTS / WEEK
30%
SWIMMING
40%
CYCLING
30%
RUNNING
WEEK 1 - 6:30
WEEK 2 - 7:30
WEEK 3 - 8:30
WEEK 4 - 6:30
WEEK 5 - 9:00
WEEK 6 - 8:30
WEEK 7 - 9:30
WEEK 8 - 10:00
WEEK 9 - 7:10
WEEK 10 - 10:00
WEEK 11 - 8:00
WEEK 12 - 5:00

Get motivated and accountable!

Time-efficient training for busy professionals.

Structured and purposeful training and progression.

Less guesswork and more proven results!

Unique benefits of this plan (that few, if any, other plans have):

  • Workouts categorised as A, B, and C sessions to help you decide which workout to skip if life gets in the way.

  • In addition to tips for the actual workouts, the plan contains tips on what your focus points should be on a weekly level, what the purpose of each week is, and tips on planning your race, how to stay healthy and injury-free, and more. 
  • Plenty of links and additional resources. Not sure how to sight in open water swimming? No problem, this plan links to the best instructional video on the topic, and the same goes for other topics like foam-rolling, etc.

  • Insanely affordable: Just 39€ - around about 0.46€ per day 
  • Risk-free investment - get all your money back if you're not completely happy with the plan

This is a completely risk-free investment. If you are not 100% happy with this training plan, just email me and you'll get a complete refund of your purchase. 

INTERMEDIATE OLYMPIC DISTANCE TRIATHLON PLAN: 12 WEEKS

Price: 39€

  • Based on any combination of pace, power and heart rate. You get all the options and can choose what works best for you!
  • Average weekly training time: 8 hours
  • Duration: 12 weeks
  • Satisfaction guarantee (get all your money back if you're not happy)
Intermediate Olympic triathlon training plan - Preview screenshot

Preview - Click to zoom

YOU CAN BE FASTER!


Good plans are not easy to come by though. Certainly not easy to come up with on your own. And if they're looking for big improvements in the sport, the odds are not in favour of athletes who take a random approach to triathlon training, or try to create a training program themselves without having the adequate expertise. 


This Olympic triathlon training program is for you if you are an intermediate level  triathlete who wants to go faster without an excessive amount of training. 


  • You have either completed at least one Olympic distance race previously​, or you are new to the sport but know from training (or racing a shorter sprint) that you're already a solid athlete and the distance itself is not going to be the problem. You're ready to train to compete, rather than train to complete. 

  • You are used to training 6 times per week and are not afraid of some hard work. 

  • You are a typically a "mid-pack" finisher, finishing anywhere between the top-20% and bottom-20% of the field in most races (these are very loose guidelines, of course). 


Intermediate Olympic triathlon training plan - Workout screenshot

Workout Example - Click to zoom

Intermediate Olympic triathlon training plan - About this week screenshot

Week Description Example - Click to zoom

WHY IS HAVING A TRAINING PROGRAM SO CRITICAL IN TRIATHLON?

The answer to this question is that, when you're first starting out, you can do pretty much anything in training and you will still improve.

But as you get a bit more experience, there are several key mistakes that most triathletes make that will cause all of your progress to come to a screeching halt. Sounds sad? It is. But just because most triathletes do these mistakes, you don't have to fall into the same trap. By having a proven training plan, you can all but guarantee continued triathlon success. 


These are the most important mistakes the majority of triathletes do (and that a training plan can help you avoid):


  • Not having a purposeful and progressive training approach working on fitness using both an exercise physiology approach as well as a race-specific approach.

  • Not having consistency in training. The majority of triathletes who lack consistency also lack another important thing: a training program. It's not rocket science to realise that having a triathlon training plan gives you a level of accountability that makes you consistent in training, which is the number one factor in triathlon improvement, whether it's about going from beginner to intermediate,  intermediate to advanced, or from a kid starting out to an Olympic gold medal.

  • Not knowing how to add intensity to your workouts. In addition to consistency, intensity also plays a major part in your triathlon development. Especially once you get past the beginner triathlete phase, and into the intermediate/advanced athlete realm. Athletes tend to get things wrong here, either doing too little intensity, too much, or getting it wrong on the workout level with an inappropriate "dose" of intensity in those quality workouts.  This training schedule takes the guesswork out of intensity with a proven progression that is manageable, but challenging enough to see some serious fitness gains that just plodding along or doing random intervals here and there can't give you.

PRICING

39 euros. This translates to ~0.46 € / day. That's a remarkable price for a proven step-by-step plan to success, and for not having to fumble in the dark with your training any longer.

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This is a completely risk-free investment. If you are not 100% happy with this training plan, just email me and you'll get a complete refund of your purchase. 

QUICK INFORMATION SHEET ABOUT THIS PLAN

  • Based on any combination of pace, power and heart rate. You get all the options and can choose what works best for you!
  • Average weekly training time: 8 hours (6 to 8 workouts per week)
  • Duration: 12 weeks
  • 180-page pdf-document. But don't worry - it's not as bad as it sounds, you'll see. I just want to show you that this is one of those plans that's had a lot of time and effort invested into it, all for the purpose of having you achieve your triathlon goals.
  • Satisfaction guarantee (get all your money back if you're not happy)

REASONS TO GET THIS TRAINING PLAN

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    It's super easy to follow. Everything is explained at a level that anybody can understand. Unfortunately, many other triathlon training plans available require a degree in exercise physiology to understand.
  • check-circle
    You can trust this plan. It won't leave you hanging wondering what in the world you're really supposed to do. And it's not a bunch of random workouts thrown together to make a quick buck.
  • check-circle
    I don't leave you with just a list of workouts. Not even with just a smart, progressive training program. Accompanying the program and workouts are plenty of tips and education to not just have you mindlessly follow instructions, but really understand the purpose of your training so you can get the most out of it. 
  • check-circle
    Life can get in the way. The workouts in this plan are categorised as A, B and C workouts so you know what you absolutely can't miss, and what you maybe can miss in a pinch.
  • check-circle
    Satisfaction guaranteed - if you're not happy with your plan you get your money back! 

My training plans aren't your typical run-of-the-mill workout schedules. I have gone to great  lengths to ensure not only that these plans are progressing at an appropriate rate and have enough recovery built in (both of which are elements I've found to be missing in many other plans). But I've also made sure to within the plans teach you exactly how to get the most out of them.


Which sessions are the key sessions of this week? What's the purpose of this training phase? What do I do if I can't do the open-water swim in the schedule and have to do a pool swim instead?


These are the types of questions that this plan will answer for you. When you buy this plan you do not get just a calendar with random workouts. The plan is a massive PDF-document that is well structured so you can just quickly look at your plan overview, or dig into today's workout details, or check the general information and advice quickly and easily.


Best of all, your satisfaction is guaranteed. If you're not happy with the plan, I'll give you your money back. This makes the plan a completely risk-free investment for you. You have absolutely nothing to lose!

This is a completely risk-free investment. If you are not 100% happy with this training plan, just email me and you'll get a complete refund of your purchase. 

PRICING

39 euros. This translates to ~0.46 € / day. That's a remarkable price for a proven step-by-step plan to success, and for not having to fumble in the dark with your training any longer.

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TESTIMONIALS

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Follow this plan and you will be prepared for the race

This was my first Olympic distance race, and I was able to complete it. I don't think I could have done so without the Beginner Olympic plan.

The instructions for what to do each day were specific and detailed. It helped to prepare me well for the race, and go from just exercising to training. The plan was well worth the investment. Follow it and you will be prepared for your race.

Jeffrey Ershler - 48, United States

Amazing result! I'll use the plan again next season

Previously, I had no structure or plan... every day I made up a workout and as long as I felt sufficiently winded at the end, I thought it was a good workout. With the Intermediate Olympic training plan, I didn't have to think about what to do each day. Everything has been figured out for me and I just have to go out and execute. I really liked the detail and structure of the workouts, and that they were based on my personal bike power, run pace and swim pace thresholds.

The end result was amazing! I ended up improving by 6 minutes on both the Sprint and the Olympic distance. This is the value of structured training vs. non-structured, haphazard training. I intend to use the plan again next season and follow it even more rigorously. Highly recommended, ten out of ten!

Keith Tse - 46, Canada

One of the best training plans I´ve ever purchased!

The progression of the plan was very good. I felt lot stronger after the training and I also liked that the Training Peaks version of the plan has the Structured Workouts feature so they can be easily downloaded to Garmin devices. I sincerely think that it has been one of the best training plans I´ve ever purchased. Worth every penny!

Victor Campos Vallejo - 31, Mexico

Made my training much more efficient!

With this training plan, my training changed to be more systematic. Each session has a clear target for what you're trying to achieve - not just "going for a run".

I haven't previously trained using training zones, and this made the training much more efficient. I've improved my run pace nicely (and it was my strongest discipline before) and really improved my cycling.

Finally, having this plan makes it harder to skip workouts, so it helps you stay consistent. If you're considering purchasing it, just go for it! It helps immensely.

Kristian Nikinmaa - 33, United Kingdom

Always a clear purpose

The Intermediate Sprint plan has helped me stay consistent and avoid doing random of training - it's nice to always have a clear purpose. Plus, it saves me time from having to plan my training myself. I just needed to stick to the plan, have faith that it would improve my fitness, and it did!

I would definitely recommend this plan. Everything is explained very well and Mikael is available and willing to help when required.

Mike, - 39, Australia / UAE

A personal plan based on my own pace/heart rate

Since starting the 8-week Beginner Olympic Distance plan I am injury-free and pain-free and feel like this plan is a personal plan based on my own pace/heart rate. There is no guess-work. You know what you have to do and the only thing you have to do is stay disciplined.

I also went from being stuck around 210 lbs for the longest time in my life to dropping down to 200 lbs, my blood pressure improved and I feel amazing!

Jeff Mattas - United States

I went from being stuck around 210 lbs for the longest time in my life to dropping down to 200 lbs after completing the 8-week Beginner Olympic Distance plan. My blood pressure improved and I feel amazing!

Before I started this plan I found some online 8-week program geared towards getting you ready for a triathlon. The problem that I found out was the fast free online plans are too generic. There is not enough direction on the pace you need to be pushing yourself.

Since starting this program I am injury-free and pain-free and feel like this plan is a personal plan based on my own pace/heart rate. There is no guess-work. You know what you have to do and the only thing you have to do is stay disciplined.

I have only good things to say about the plan so it gets a big old 5 stars out of 5 from me.

Jeff Mattas - United States

I got consistent with my training and trained with purpose

I got structure to my training program and more variety in my training. This allowed me to stay consistent and train with purpose. I highly recommend signing up so you can train to train with structure and purpose towards your goals.

Hanna - 29, Finland

 1 hour 11 minutes for my first sprint triathlon!

My training was haphazard before starting to use the Beginner Sprint distance plan. I didn't know what to focus on or how to structure my week, although I almost did not buy the plan since I was arrogantly thinking I should know better and should know how to structure training myself. With the plan, I found I was much more consistent and had much more structure, and ended up doing 1 hour 11 minutes total time for my first sprint triathlon, beating my target time of 1 hour 15 minutes.

David Boyle - 30, Ireland

15 s/km faster 5k time, 15 s/100m faster swim, and my best sprint triathlon time - 1:07!

I think there's no better way to improve than having a well-balanced plan. This training plan gave more structure to my training and introduced me to new types of workouts. And the results were fantastic! I got a 15 s/km faster 5k time, 15 s/100m faster swim, and my best sprint triathlon time - 1:07! Ten out of ten!

Guillaume Laurier - 34, Canada

Significant time improvements in races, and swim went from mediocre to good!

Before getting started with Mikael's training plans, my training was all at the same pace and I didn't see any progress. I also found it difficult to stay motivated. But with his help, my program transformed and I really started progressing. My Olympic distance times improved significantly, and my swim went from mediocre to good. I highly recommend making this investment. It will transform your training and triathlon progress.

Philippe DUME - 45, France

From just exercising to training with thought and precision

I used the Beginner Olympic plan to give me guidance to train for the Olympic distance. I wanted a structure that would push me and use my time well.

The plan was great! I benefited a lot from the structure of having a plan. The way the workouts progress each week is great. I was just exercising before I started using the training plan and once I began to use the plan, I was training with thought and precision.

Michele Faudem - 50, United States

Approachable and easy-to-follow plan that will get you race-ready!

I am new to triathlon training this year, and when I signed up for my first Olympic distance triathlon, I knew that I would need to follow a training plan to prepare for the race. Finding a solid, science-backed training plan seemed to be a sensible approach to training for this race. It helped me to hold myself accountable and took the guesswork out of me trying to figure everything out on my own how. After following the training plan for 8 weeks I was race-ready!

I found the Beginner Olympic program to be an approachable, easy-to-follow training plan that is appropriate for athletes who are new to triathlon training. If you stick to this plan, you should have no problem completing an Olympic distance triathlon.

Christian Altman - 41, United States

Kept me organised and focused!

Your plan kept me very organized and focused through the 12 weeks. It was a good fit for my level. Not too easy, with too short training distances like so many other training plans I looked at, but not so daunting as some of the 12-15 hrs/week plans.

I have another race coming up, so I plan to restart the plan next week to prep for it. I would highly recommend it, 9 out of 10.

Christina Meyer - 47, United States

Also available on Training Peaks

If you are a Training Peaks user, you can also get this training plan on Training Peaks and apply it directly to your athlete account in Training Peaks. 


The Training Peaks plan already contains all of the information that is in the PDF-version of the plan (that you can buy from this page). 


Normally, the Training Peaks plan costs $59. But since you are a here, you can use the coupon code "SCIENTIFICTRIATHLON13" and get a 20% discount on the Training Peaks version of the plan. Not only that, if you then email me your Training Peaks receipt, I'll send you the pdf-version of the plan at no extra cost! 


So if you are a Training Peaks user or have considered becoming one, this deal is a no-brainer. 

Don't forget to apply the coupon code "SCIENTIFICTRIATHLON13" at checkout.

Intermediate Olympic triathlon training plan - Training Peaks screenshot

Training Peaks Plan P​​​​review - Click to zoom

Intermediate Olympic triathlon training plan - Training Peaks Workout screenshot

Training Peaks Example Workout Preview - Click to zoom

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