Prerequisites
- ✓Completed at least 1 triathlon
- ✓Mastered T1 and T2 transitions
- ✓Solid aerobic base (5h+ training/week)
Typical Week
Monday
Rest
-
Tuesday
Technique swim
45min
Wednesday
Endurance run
40min
Thursday
Bike intervals
1h
Friday
Endurance swim
45min
Saturday
Brick bike-run
1h30
Sunday
Long bike ride
2h
Key Workouts
🏊
Swimming
- • Freestyle technique
- • Interval sets
- • Continuous endurance
🚴
Cycling
- • Long Z2 ride
- • FTP intervals
- • Hill work
🏃
Running
- • Recovery jog
- • Threshold/tempo
- • Post-bike brick
FAQ
For Intermediate level, we recommend 14 weeks of structured preparation.
Bike (road or triathlon), wetsuit (depending on temperature), proper running shoes, and ideally an indoor trainer.
Yes, the program is customizable. Key sessions are identified and can be moved according to your constraints.
Regular tests (CSS swim, FTP bike, threshold pace run) allow you to measure your progress.
Generate your personalized program
Olympic Intermediate program adapted to your availability
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