Summary

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

This Training Program is aimed at the Intermediate 113km triathlon athlete who wants to build a good aerobic base before the Pre-Season phase of the training year.

This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.
Training time builds from 6 hours and 20 minutes in the 1st training week to a maximum of 9 hours and 32 minutes in 8th training week.

After completing the tests in the Test Week, please email your results to test@multisportcoaching.co.za .
Your training zones will be calculated and emailed to you.
This is a free service.

After completing the tests in the Re-Test Week, please email your results to test@multisportcoaching.co.za .
Your training zones will be adjusted.
This is also a free service.

Requirements for this program –
You will need to have access to a 400m running track and Swimming Pool in the Test and Re-Test Weeks.
As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.