MX Olympic Distance - Intermediate

Overview

This program is indicated for the athlete with a few races' experience and is looking to improve and/or even place in their age division. This program increases in volume from the Beginner plan with a couple of extra workouts per week. 

Total Weekly hours : 7 to 9 hours per week

See Plan in Training Tilt

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner ride: Bike Pain Cave run: Long Endurance + Strength (1) swim: Speed/Recovery (1) ride: Endurance ride: Leg Smasher run: Race Specific - LT Threshold

swim: 1h 48 m
run: 2h 12 m
ride: 3h 15 m
Total: 7h 15 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner ride: Bike Pain Cave run: Long Endurance + Strength (1) swim: Speed/Recovery (3) ride: Endurance ride: Leg Smasher run: Race Specific - LT Threshold

swim: 1h 50 m
run: 2h 12 m
ride: 3h 15 m
Total: 7h 17 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (2) run: Hill Repeats Tops & Tails (2) swim: Race Specific Swim (1) ride: Bike Pain Cave run: Long Endurance + Strength (1) swim: Speed/Recovery (3) ride: Endurance ride: Leg Smasher run: Race Specific - LT Threshold

swim: 2h 2 m
run: 2h 12 m
ride: 3h 15 m
Total: 7h 29 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (2) run: Hill Repeats Tops & Tails (2) swim: Race Specific Swim (1) ride: Bike Pain Cave run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Endurance ride: Leg Smasher run: Race Specific - LT Threshold

swim: 2h 2 m
run: 2h 27 m
ride: 3h 15 m
Total: 7h 44 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (3) run: Hill Repeats Tops & Tails (2) swim: Elevator ride: Bike Pain Cave run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Endurance run: Run Off the Bike ride: Leg Smasher run: Race Specific - LT Threshold

swim: 2h 25 m
run: 2h 42 m
ride: 3h 15 m
Total: 8h 22 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (3) run: Hill Repeats Tops & Tails (3) swim: Elevator ride: Bike Pain Cave run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Endurance run: Run Off the Bike ride: Leg Smasher run: Race Specific - LT Threshold

swim: 2h 25 m
run: 2h 50 m
ride: 3h 15 m
Total: 8h 30 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (4) swim: Aerobic Conditioning (4) run: Hill Repeats Tops & Tails (3) swim: Inhaler ride: Bike Pain Cave run: Long Endurance + Strength (3) swim: Speed/Recovery (1) run: Run Off the Bike ride: Endurance ride: Leg Smasher run: Race Specific - LT Threshold

swim: 3h 3 m
run: 2h 50 m
ride: 3h 15 m
Total: 9h 8 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (4) swim: Aerobic Conditioning (4) run: Hill Repeats Tops & Tails (3) swim: Inhaler ride: Bike Pain Cave run: Taper Run ride: Taper Day Off other: Taper Swim + Bike other: Race Day

swim: 2h 25 m
run: 1h 30 m
ride: 0h 49 m
other: 0h 40 m
Total: 5h 24 m

MX Endurance Training Plan Library

Our extensive range of training plans require Full Membership and are available on the state of the art, Today's Plan training platform where you can sync and download your workouts to your garmin or zwift. MX Endurance Premium members also receive a 50% discount on a premium Today's Plan account.

Related Plans

Want to find out what MX Endurance is all about? Use the code MX2FREE to enjoy your first 2 months for free!