Intermediate middle distance triathlon 14 weeks


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

All plans by this Coach


67 Weeks

Typical Week

1 Bike, 1 Run, 2 Swim

Longest Workout

1:20 hrs swim
3:45 hrs bike
2:10 hrs run

Plan Specs

triathlon half ironman intermediate advanced masters time goal hr based strength base period

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This plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 3, STA level 2 swim teacher, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, long triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:08
Training Load By Week
Average Weekly Training Hours: 05:08
Average Weekly Breakdown

Nick de Meyer

Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and was formerly 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

Back to Plan Details

Sample Day 1

Recovery spin

Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

Sample Day 2


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

Sample Day 2

Trainer, 1-2 zones

Ride in the 1-2 zones on your trainer using gears to simulate small rolling hills.

Sample Day 3

AeT Steady State

BT: Warm-up well. Then on a mostly flat course run 60 minutes at 20 bpm below your 5a zone (LTHR). Focus on good form with a high cadence (88+ rpm) and flat footstrike with weight toward ball of foot (not on toes). Just before footstrike the foot should paw back slightly.

Sample Day 3

AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel''s Training Bible book.

Sample Day 4

Ladder down

WU: 6 x 50 done as 25 drill of choice, 25 building speed.
300 at T-pace (30).
3 x 25 fast (20).
200 at T-pace (20).
2 x 25 fast (20).
100 at T-pace.
CD: 200 easy kicks and swims of your choice.

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.

Intermediate middle distance triathlon 14 weeks

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