Intermediate Medium Distance Triathlon 12 Weeks (10-11 hrs/wk).

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 08:37

There are 2 swims, 2-3 cycles, 3 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. There are long brick workouts, open water swims and a race taper period. To be successful with this plan you should have at least 12-months experience of frequent triathlon training. Guidance is provided for HR, Feel, Power or Pace. You can start this plan any Monday.

Sample Day 1
0:50:00
2100m
Fitness Test: Critical Swim Speed (CSS)

This test helps you to measure fitness and create accurate training zones.

Warm up:
6 x (50FC in Z2 + 20 sec recoveries).
4 x (25FC in Z4 + 25FC in Z2) + 20 sec recovery.

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TEST*:
1 x 400FC maximal effort time trial, record time.
5 mins easy active recovery
1 x 200FC maximal effort time trial, record time.
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Main Set:
4 x (50 BUILD +15 sec recoveries)
1 minute rest,
200 FC in Z4,
1 minute rest,
4 x (50 BUILD +15 sec recoveries).

Warm Down:
200m Choice

*If you use yards, do this test in yards. If you use meters, do this test in meters.

**BUILD = Do each rep faster than the previous one in that set. So start off at an appropriate pace!

Sample Day 1
0:45:00
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.

Sample Day 2
0:42:00
53.23TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 3
0:44:00
72.8TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Sample Day 4
0:59:00
59.99TSS
Bike Torque Session (optional)

Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength (torque) which will help you get more power out of each pedal stroke. Do them on your race-day bike position if possible.

Warm Up:
5 mins in Z2, at your normal cadence.

Main Set:
11 mins in a big gear @ 50 rpm in low Z3 + 60 secs easy spin recovery in Z1,
10 mins in a big gear @ 60 rpm in low Z3 + 60 secs easy spin recovery in Z1,
9 mins in a big gear @ 70 rpm in low Z3 + 60 secs easy spin recovery in Z1,
8 mins in a big gear @ 80 rpm in low Z3 + 60 secs easy spin recovery in Z1,
7 mins in a big gear @ 90 rpm in low Z3.

Warm Down:
5 mins in Z2, normal cadence.

Sample Day 4
1:05:00
3000m
Pool Swim, Endurance

These sessions are done at lower intensities. The goal is to ensure you can easily swim the distance on race day, and still have lots of energy left for the ride and run. 

Warm Up:
400FC in Zone 2

Drills:
5x100 with fins if possible (+10secs rests) as:
Rep 1. 25 Side Kick L, 25 Side Kick R, 50FC
Rep 2. FC breathe every 5
Rep 3. 25 Front Scull/25FC
Rep 4. 25 Side Kick L, 25 Side Kick R, 50FC.
Rep 5. FC breathe every 5

Main Set:
All in low Zone 4.
8x50FC +5secs rests,
4x100FC +10secs rest,
3x200FC +20secs rest,
2x300FC +40secs rest.

Warm Down
100 as FC/PULL/BACK/BREAST. All in Zone 2.

Sample Day 6
3:00:00
161.68TSS
Endurance Ride With Sub Threshold Sections

Warm Up:
1 hr in Z2.

Main Set:
4 x (10 mins in in upper Z3 to low Z4 + 3 min recoveries in Z2).

Warm Down:
1 hr 10 min in Z2.

Tricoachec
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Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.