ELITE AMATEUR - 20 WK - Olympic/5150 (+Draft Legal) Triathlon Training  (+ Strength Training for the Elite Amateur Triathlete)

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Are you a highly competitive triathlete striving for podium finishes?

The ELITE AMATEUR 20-Week Olympic/5150 Triathlon Training Plan is engineered for those who demand the best—athletes looking to dominate their age group, contend for overall wins, and push their limits in both draft-legal and non-draft races.

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Why Choose This Plan?

If your goal is to finish within 8% of the fastest overall time or secure a top age-group ranking, this structured 20-week program is your roadmap to peak performance. Designed with cutting-edge sports science, it focuses on maximizing speed, power, and endurance through high-intensity, race-specific training.

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What to Expect

From day one, you'll dive into elite-caliber interval sessions, including: ✅ VO2 Max Sessions for explosive race-day performance
✅ Anaerobic Threshold & Power Intervals to build race-ready strength
✅ Track & Sprint Sessions tailored for draft-legal racing
✅ Open Water Swim Sessions to refine technique & efficiency
✅ Progressive Brick Sessions (Swim/Bike & Bike/Run) to simulate real race demands

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Precision-Driven Training Structure

This plan follows a proven 3/1 training cycle, featuring three weeks of progressive overload followed by one structured recovery week.

• Training Load: Starts at under 8 hours per week, peaking at 10.5 hours—a perfect balance of volume and intensity.

• Tech-Integrated Programming:

  • 56 Swim structured sessions (35:40:00 hr)

  • Strength Training: 31 sessions (25:50:00 hr)

  • Bike: 81 sessions (80:36:00 hr)

  • Run: 57 sessions (34:51:00 hr)

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Advanced Training Features

🔹 Instructional Video Swim Drills to refine stroke efficiency
🔹 Smartwatch-Compatible Swim Sessions—ditch the paper, sync effortlessly
🔹 Strength Training with Video Instruction designed exclusively for elite amateurs
🔹 RPE/Heart Rate/Power-Paced Sessions for both bike and run training

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This isn’t just a training plan—it’s a blueprint for dominance in the Olympic/5150 distance. If you're serious about breaking barriers, winning races, and setting PRs, this is the program for you.

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Are You Ready to Race at Your Best?

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Your journey to peak performance starts now. Commit to the ELITE AMATEUR 20-Week Plan today and take your triathlon success to the next level. 🚀