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middle distance triathlon 1.9km swim 90km bike 21km run 21 weeks


Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coach

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21 Weeks

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Plan Description

This training plan is written to prepare you for your Middle distance triathlon plan.

1.2 mile Swim | 56 mile Bike | 13.1 mile Run

This training plan is written to prepare you to finish your first middle distance triathlon The weekly volume per week starts at 8 hours and will gradually move up to 12-14. You should already be consistently training 8-10 hours per week before starting this plan and ideally you should have completed some Olympic distance races in the past season

This plan is based on an annual volume of 500 hours per year, which won't necessarily mean an average of 10 hours per week. It will build to 14+ with recovery weeks at around 8 hours per week.

While it’s definitely possible to finish a middle distance triathlon with fewer hours per week or fewer days per week than what you see here, I wanted to present a plan which emphasizes consistent buildup of hours to make your race day more enjoyable and less of a day of Swim-Bike-Walk.
I realize that every athlete has specific strengths, weaknesses, available hours, and other restrictions. Hopefully, you can adjust this plan to fit you well enough.

You should be able to do the following prior to starting this plan

swim 2x1500 per week
bike 90 mins
run 60 mins

Purchase of this plan includes our comprehensive 20+ page Triathlon Training Guide, which explains how to use your training plan plus email access to NIck at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Training Description Document.

Questions? Please visit us on the web at or email Nick directly at:

Training for another race distance? We also have training plans for Long distance Triathlons (140.6 miles) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:41 hrs 1:19 hrs
2:17 hrs 2:00 hrs
4:02 hrs 4:15 hrs
—— ——
0:21 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
2:41 hrs 1:19 hrs
2:17 hrs 2:00 hrs
4:02 hrs 4:15 hrs
—— ——
0:21 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

Sample Day 1


WU: 6 x 50 increasing pace slightly each 25.
MS: All are at T-pace:
100 (10”), 200 (15”), 300 (15”), 400 (30”), 400 (30”), 300 (15”), 200 (15”), 100.
CD: 300 easy with emphasis on form.

Sample Day 1

Cruise Intervals, 3-4x6 minute, heart rate zone 3.

BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.

Sample Day 2

Endurance spinning

Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.

Sample Day 3


Warm up with 200m of easy swimming
10x50 alt side kick (25 each side) / free
100 back
10x50 alt Fists + high elbow underwater / free
100 back
10x50 alt catch-up / free
200 easy

Sample Day 3

Work uphills, zones 1-3.

Run a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 4-5. Take it easy on the downhills.

Sample Day 4

Trainer--spin-ups + dominant leg

Pedaling drill: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.

Sample Day 5

Test swim set

BT: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec. Then 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one. All out. Your average 100 pace for this is your T-time for future workouts. Then swim easy, 100 cool down. (2300m)

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