10 weeks middle distance triathlon Build phase
10 weeks middle distance triathlon Build phase
Author
Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coach
All plans by this CoachLength
10 Weeks
Plan Description
This middle distance triathlon build phase training plan is prepared to provide you with improved strength of your major muscle groups used in triathlon, it will involve more force and muscular endurance sessions, and is a time for eliminating muscle imbalances. This will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, with a progresssive reliance on carbohydrate as a fuel, moving into zone 3 tempo workouts during the course of the plan
The weekly volume per week will gradually move up to 12-14. You should already be consistently training 8-12 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, an average of 10 hours per week. It will build to 12+ with recovery weeks at around 8 hours per week.
This swim 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.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Swim
x3
|
02:55:00 | 01:25:00 |
Run
x2
|
02:05:00 | 01:50:00 |
Bike
x2
|
03:11:00 | 04:00:00 |
Brick
x1
|
01:40:00 | 03:30:00 |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
02:55:00 | 01:25:00 | |
|
02:05:00 | 01:50:00 | |
|
03:11:00 | 04:00:00 | |
|
01:40:00 | 03:30:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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