Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

Olympic triathlon for beginners & intermediate - Science based polarized 80-20

Browse More Plans

Olympic triathlon for beginners & intermediate - Science based polarized 80-20

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Ivan Koch - IRONMAN U Certified Coach

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Triathlon & running performance - Tria Performance - Header Training Peaks

------------------------------------------
Apply promo code TP2025 at checkout for 10% discount on this plan. Valid during 2025
------------------------------------------
.

Olympic triathlon


Also valid to improve short, sprint or maintainance

👉 Method: polarized (80:20, 80% low intensity, 20% high intensity)
👉 Duration: 8 weeks
♻️ Re-usable: Re use unlimited times. Execute the plan 8 weeks, test for improvements and apply the plan again. The plan will adjust to your new training / speed level. Use it for all your races!
.

Distribution


🏊‍♂️ Swimming (pace - syncs with Garmin): 3 times a week including aerobic, speed and threshold workouts.
🚴🏻‍♂️ Cycling (power): 3 times a week including 2 intensity workouts at threshold or VO2Max + a long aerobic ride with a T2 (Transition / Run off bike to a tempo / fast effort, like race day).
🏃🏻‍♂️ Running (pace): 4 times a week including 2 intensity workouts, one T2 and one long run.
.

Syncs to your watch:


Workouts will sync to your Garmin automatically and will tell you how much to swim, resting times and count your laps.
.

Unlimited support: Your Success is Our Priority


Have questions? Unsure which plan is right for you? Seeking a tailored approach or even 1-1 coaching to achieve your specific goals?


We're here to help you every step of the way.


💬 Chat with us on WhatsApp
📩
.

Interested in other distances, plan length or difficulty?


🏊‍♂️ 🚴🏃 Check out my triathlon plans: Link
🏊‍♂️ All my swimming plans: Link
🚴 All my cycling plans: Link
🏃 All my running plans: Link
.
------------------------------------------
Apply promo code TP2025 at checkout for 10% discount on this plan. Valid during 2025

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Week 1Week 2
Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Aerobic session: 3x300m w/ 2' rest

15 TSSStructured Workout
Aerobic / zone 2 / endurance. This sessions are key to develop you aerobic base and increase your weekly distance without being to taxing on your physique.

During the training plan, we will be modifying the difficulty of this sessions by (a) increasing the distance of each set, (b) increasing set count, (c) decreasing the rest between sets.

Make sure you stay in the zone. Do not go faster! Threshold and speed sessions are for that!
Details

60' Endurance run (pace)

01:00:0054 TSSStructured Workout
This is a zone 2 or endurance run. Along with zone 1-recovery runs, they will contribute to roughly 75-80% of your total time running.

This runs develop your aerobic base, strenghten your muscles and joints and improve your muscle capilarisation and glycgen storage.

It is very important that you stay within range. Most common mistake is to go hard on this runs. Remember, you go easy today so you can tackle your tempo, threshold and vo2max runs being well rested and strong!

Each run has a purpose!
Details
Tuesday

Z4: 2x10' with 5' rest

01:00:0072 TSSStructured Workout
16 min threshold (umbral)
Details
Wednesday

Speed session (vo2max): 3 x (5x50) w/ 20'' rest

35 TSSStructured Workout
Let's work on your max speed.

Today is all about short reps over your threshold speed, with rest time in between.
Details

Threshold: 3x1000 (pace)

00:43:0046 TSSStructured Workout
Interval session. You will need a good warm up for this kind of workout so:

Start by jogging 10 minutes and then perform 4 accelerations or strides in order to increase heart rate and prepare the body for speed (run between strides).

For the main set, execute the intervals as even as possible. Try not to start super fast and then drop within the interval. The same applies between first and last interval, try to get even splits.

Always respect the zone.
Details
Thursday

VO2Max: 2 x 10' (40x20s )

01:20:0080 TSSStructured Workout
Details
Friday

Sesión de umbral: 10x100 c/ 30'' descanso

24 TSSStructured Workout
El objetivo de esta sesión será la de trabajar el desarrollo de tu umbral. Esta sesión va a ser desafiante ya que irás a una velocidad fuerte, y los tiempos de descanso son cortos (y serán más cortos a medida que mejores).

Trabajar tu umbral te permitirá nadar más rápido en todas las zonas, y especialmente el día de tu carrera u objetivo (si tienes uno).

El warm-up es el de siempre de estas sesiones:
- 200 metros suaves
- 200 metros haciendo 50 fuerte y 50 suave (o puede ser 4 veces haciendo 25x25), lo importante es elevar las pulsaciones antes del trabajo principal.

Exitos!
Details

45' Endurance run (pace)

00:45:0040 TSSStructured Workout
This is a zone 2 or endurance run. Along with zone 1-recovery runs, they will contribute to roughly 75-80% of your total time running.

This runs develop your aerobic base, strenghten your muscles and joints and improve your muscle capilarisation and glycgen storage.

It is very important that you stay within range. Most common mistake is to go hard on this runs. Remember, you go easy today so you can tackle your tempo, threshold and vo2max runs being well rested and strong!

Each run has a purpose!
Details
Saturday

90' Endurance - Z2

01:30:0084 TSSStructured Workout
Details

Tempo: 2x10' (pace)

00:55:0054 TSSStructured Workout
Execute this workout without stopping. Warm up at an easy pace and jump straight to the first interval. Rest between intervals should be jogged, not walked.

Tempo workouts help building your lactate threshold (the point or speed at which lactic begins to accumulate in muscles). By training in this zone, you offset this threshold allowing for longer sustained efforts at higher speeds.
Details
Sunday

90' Endurance long run (pace)

01:30:0082 TSSStructured Workout
This is a zone 2 or endurance run. Along with zone 1-recovery runs, they will contribute to roughly 75-80% of your total time running.

This long run is an endurance run that will challenge you physically and mentally. Benefit of this runs include improved efficiency to burn fat, better running economy and cardiovascular adaptations.

Each run has a purpose!
Details

Monday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:52:00 02:00:00
Swim x3
4,894m 2,600m
Bike x3
04:20:00 03:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:52:00 02:00:00
Swim
4,894m 2,600m
Bike
04:20:00 03:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Ivan Koch

Triaperformance

Iván Koch - IRONMAN U Certified Coach

🇪🇸 Somos partners de Training Peaks. Coach certificado nivel 2. Alcanza tus metas con coaching 1-1 o planes pre diseñados de triatlón, running, ciclismo, natación y duatlón. ⚡️ Análisis de datos y metodología polarizada para resultados óptimos. 🚀

🇺🇸 TrainingPeaks Partner. Level 2 Certified Coach. Achieve your goals with 1-on-1 coaching or pre-designed running to triathlon plans. Data analysis and polarized training methodology for optimal results. 🚀

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

$40.00 - Buy Now