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5150 Olympic Distance Triathlon Training Plans

Novice, intermediate and advanced plans on TrainingPeaks. Novice 10-week base plans from US$39.99.

Buy a 5150 triathlon training plan

Our 5150 (Olympic distance) triathlon training plans take you through the 1.5km swim, 40km bike and 10km run with structured sessions in TrainingPeaks. Pick your level by the hours you have each week, then choose heart rate (MHR or THR) or power (FTP) on the bike.

New to the distance? Read what a 5150 triathlon is first.

Table of Contents

How to choose the correct Olympic Distance Triathlon training plan.​

To simplify choosing the correct training plan for you, our training plans are categorised using 3 variables:

  • Training Period,
  • Training Hours Available, and
  • Training Measure

Prefer a program built around you rather than a ready-made plan? You can work with a triathlon coach.

Training Period

At different times in your year, you will focus on different aspects of training. There will be times when you are preparing for the new season, there will be times when you are building strength or endurance or speed, and there will be times when you are putting on the finishing touches so that you can be at your best, come race day. 

The 3 basic training periods we use for our TrainingPeaks-based training plans are:

  • Base Training Plans are training plans usually performed in the off-season that prepare the athlete for the pending higher volume and intensity of the next phase of the annual training plan. These training plans can be between 10 and 20 weeks long.
  • Build/Peak/Taper Training Plans are the high-volume, high-intensity training plans used to prepare for the “A” races an athlete is targeting in their annual training plan. These training plans should be used after completing a minimum of 10 weeks of base training. These training plans will be goal specific and can be between 8 and 12 weeks.
  • Combination Training Plans are a combination of both Base and Build/Peak training plans in one.  These plans usually span more than 16 weeks. 

Training Hours Available

We divide our training plans into ranges of training hours available to the athlete.
The  four time ranges are:

  • 6 to 10 hours of training per week
  • 8 to 12 hours of training per week
  • 10 to 14 hours  of training per week, and
  • 14 hours plus of training per week

Preferred Training Measure

Of the BIGGEST Training Mistakes athletes make, performing their training sessions at the incorrect intensity features heavily.

 

To get the most out of your training plan, it is crucial to control the intensity of each training session as strictly as possible. This can be done with a Heart Rate Monitor, Power Meter or wrist base GPS unit.

 

Training session intensities are expressed in Training Zones. These training zones are usually a narrow range that correlates with an energy system or training effect that is being targeted.

 

Training zones can be expressed in ranges of heart rate, power or pace.

 

In our TrainingPeaks-based training plans we use the following methods to express training session intensities: 

  • Swimming training zones are expressed in paces as a percentage of Critical Swim Speed (%CSS).
  • Cycling training zones are expressed in percentage of Max Heart Rate (%MHR), percentage of Threshold Heart Rate (%THR) or % of Functional Threshold Power (%FTP).
  • Running training zones are expressed in percentage of Max Heart Rate (%MHR), percentage of Threshold Heart Rate (%THR) or percentage of Threshold Pace (%TPace).

5150 Base Training Plans

Every 5150 base plan is 10 weeks and includes sport-specific core strength and flexibility training, plus access to our FREE training tools to set your zones. Choose your level and training measure:

Novice 5150 base plan: US$39.99 (6 to 10 hours a week)

  • Novice 5150 Triathlon Base Training Plan (CSS / MHR / MHR)
  • Novice 5150 Triathlon Base Training Plan (CSS / THR / THR)
  • Novice 5150 Triathlon Base Training Plan (CSS / FTP / THR)

Intermediate 5150 base plan: US$44.99 (8 to 12 hours a week)

  • Intermediate 5150 Base Training Plan (CSS / MHR / MHR)
  • Intermediate 5150 Base Training Plan (CSS / THR / THR)
  • Intermediate 5150 Base Training Plan (CSS / FTP / THR)

Advanced 5150 base plan: US$49.99 (about 10 to 15¼ hours a week)

  • Advanced 5150 Base Training Plan (CSS / MHR / MHR)
  • Advanced 5150 Base Training Plan (CSS / THR / THR)
  • Advanced 5150 Base Training Plan (CSS / FTP / THR)

Short on time? 5150 time-crunched plan

Novice 5150 Triathlon Plan (CSS / MHR / MHR) Time Crunched: 12 weeks, starting at about 6½ hours a week and building to a maximum of about 9½ hours. US$36.00 on TrainingPeaks.

More triathlon training plans

Sprint triathlon training plans · Half Ironman 70.3 training plans · Ironman training plans · All triathlon training plans

Want a program built around you? See our online coaching options.

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MultiSportCoaching: endurance coaching South Africa-wide and online worldwide since 1993. Tailored coaching programs for athletes in triathlon, duathlon, running, cycling, MTB and swimming.

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