Olympic & Sprint Distance Build Plan (Nils Goerke) 12 Weeks is a 12-week triathlon plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
This 12-week Build Plan builds on the Base Plan. The goal remains to increase VO2max, essentially making the engine bigger. However, these intervals will be longer and combined with Sweetspot and KA3 intervals towards the end of the block to counteract a high lactate production rate, especially on the bike. The training is still very "polarized", meaning the easy sessions should be truly relaxed, and the hard sessions should be correspondingly tough. It is important, especially during the high-intensity VO2max sessions, that you perform them realistically, meaning not too intensely. Keep an eye on your heart rate; it should not be significantly above your threshold heart rate at the end of the intervals (5-8 beats/min is okay). Also, ensure adequate carbohydrate intake before and during these high-intensity sessions.
For running, the long run is now complemented by "faster" segments in the upper Base Zone. This serves as a foundation in combination with tempo strength, without costing too much substance. In swimming, the focus is still on intense intervals in the sub-distance range.
Important: Not every day is the same - on a stressful day, it may well be that you need to adjust the intensity downwards during the session. This is perfectly fine and happens even to world-class athletes. The goal is always to complete the session "as best as possible". So it's better to do three blocks with reduced intensity than two blocks and then stop.
Training logic and load
The build phase adds more specific stress while keeping enough easy work to preserve quality week after week. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 150 scheduled entries across 12 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 3
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
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400 m | 6x variable on / 1 min easy | 8x variable on / 0 min easy | 4x variable on / 0 min easy + 6 more steps
400' warm-up swim of choice, 6x50: the first 10 strokes intense, the rest relaxed, rest: 30", 8x150 freestyle arms with resistance shorts and finger paddles, rest: 20", 4x25 sculling, rest: 15", 8x100 freestyle arms with paddles, rest: 20",
400 m | 4x variable on / 0 min easy | 100 m | 6x variable on / 1 min easy + 4 more steps
400m warm-up swim 4x50m (25m single-arm + 25m long glide) with 20 seconds rest 100m easy swim 6x100m freestyle - as few strokes as possible and active 6-beat kick, 30 seconds rest 6x(2x50m) technique drills 6x100m freestyle with pull buoy -
60 min @ 75% | 10x 0 min on / 1 min easy
The goal is to optimize fat metabolism and to perfect running technique in a fatigued state with the strides at the end.
Ramp from 50% to 65% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 11 more steps
HIT - IE Training: 3 x (8 x 40s @125% / 20s @60%) Perceived exertion: 8-9 out of 10 Effect: Increase in VO2 flow rate through an intermittent switch between load and relief.
300 WARM-UP 5x50:5x50 3/4, 4/5, 5/6, 6/7, 7/8 strokes) P:15sec 50 easy 12x50 every 3rd "high frequency"* P10 8x100 freestyle easy P15 12x50 every 4th "high frequency"* P10 3x200 freestyle arms P30 200 COOL-DOWN * high frequency - also fast
15 min @ 50% | Ramp from 55% to 75% | Ramp from 75% to 55% | Ramp from 55% to 75% + 2 more steps
This workout comes directly from the training plan.
15 min @ 75% | 10x 1 min on / 1 min easy | 5 min @ 70% | 10x 1 min on / 2 min easy + 1 more step
The goal of the 200m intervals is to improve your short-distance performance and enhance anaerobic capacity.
400 m | 4x variable on / 0 min easy | 6x variable on / 0 min easy | 4x variable on / 0 min easy + 3 more steps
400 meters warm-up swim 4 sets of 200 meters each (legs, freestyle, technique, and build-up), with a 20 seconds pause each 6 sets of 50 meters each with paddles and band, with a 20 seconds pause each 1 set of ascending lengths (100-200-300-
40 min @ 75% | 5x 0 min on / 1 min easy
This run primarily serves to activate and at the end to perfect the running technique in a fatigued state with strides.
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 17 more steps
HIT Decrease Training: 5 x (1 min at 125% / 2 min at 108% of FTP) Perceived exertion: approx.
20 min @ 73% | 3x 12 min on / 2 min easy | 15 min @ 65%
This session is designed to stabilize your base in the upper endurance zone. The 3 km intervals should be run "easily with effort".
300 SWIM 12x50 every 4th fast P10sec 30x100 Freestyle (5xFreestyle, 10xFreestyle Arms, 10xArms with Resistance Band, 5xFreestyle,) P:20sec 200 COOL-DOWN
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.