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Novice 113km Triathlon 12 hours Max - 16 Weeks

Author

MultiSportCoaching.co.za

All plans by this Coach
No Ratings

Length

19 Weeks

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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Plan Description

1.9km swim, 90km cycle, 21.1km run (113km)


16 Week Training Program for 113km triathlon distance races.

Includes:
1 test week
14 weeks of training
2 weeks tapering down to the event, and
2 weeks of recovery training



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
3:17 hrs 1:39 hrs
Swimx3
1:56 hrs 1:08 hrs
Bikex3
4:03 hrs 2:46 hrs
Brickx1
2:20 hrs 3:35 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:17 hrs 1:39 hrs
Swim
1:56 hrs 1:08 hrs
Bike
4:03 hrs 2:46 hrs
Brick
2:20 hrs 3:35 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.