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18-Week Half Paired With Crossfit 3x a week Intermediate

Author

Terry Wilson

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Length

18 Weeks

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Plan Description

This plan is for an athlete that is wanting to compete in a half distance triathlon and also use Crossfit as a means of strength training three times a week. The plan itself will build up to 14 hours 30 minutes at the biggest week, this includes three hours of Crossfit. The swims in this plan start at 1,600 yards and max out at 4,200 yards. This plan starts out with two weeks of base training and then ramps up slowly and peaks twice before the race in order to allow the body to adapt to the intensity. Crossfit is not listed on the plan starting two and half weeks out from the race in order to help taper the body for the race. There are periods where the plan shifts from three times a week to two times a week for recovery. Each week comes with a set of notes that prepares the athlete for the coming week and there is a document attached to one workout that allows them to set their zones up accordingly to use during the plan.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:45 hrs 1:30 hrs
Run x3
1:49 hrs 1:45 hrs
Strength x2
2:20 hrs 1:00 hrs
Bike x2
3:26 hrs 4:00 hrs
Rowing x1
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
2:45 hrs 1:30 hrs
Run
1:49 hrs 1:45 hrs
Strength
2:20 hrs 1:00 hrs
Bike
3:26 hrs 4:00 hrs
Rowing
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Terry Wilson

Coach Terry Wilson

I coach athletes independently allowing me to set my own prices competitively and the athletes are always benefiting. Approximately 100% of my athletes are remotely coached. I'm pursuing my degree in Kinesiology and will be going after my Masters in 2020.

  • Podcast focusing on Endurance events with more than 400 hours of interviews with athletes.
  • Bachelors Degree in Kinesiology.
  • Competed in and train athletes for IRONMAN and IRONMAN 70.3 Events
  • Competed in and train athletes for Ultra Marathons.
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