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Novice 113km Triathlon 12 hours Max - 16 Weeks


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19 Weeks

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Plan Description

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

16 Week Training Program for 113km triathlon distance races.

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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:17 hrs 1:39 hrs
1:56 hrs 1:08 hrs
4:03 hrs 2:46 hrs
2:20 hrs 3:35 hrs
Workouts Per Week Weekly Average Longest Workout
3:17 hrs 1:39 hrs
1:56 hrs 1:08 hrs
4:03 hrs 2:46 hrs
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

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.