Half Iron Distance Triathlon - 12-week Base Build (Intermediate)
Half Iron Distance Triathlon - 12-week Base Build (Intermediate)
Length
13 Weeks
Plan Description
Welcome to the 3 Sports Science Half Iron Distance Triathlon 12-week (Intermediate) – Base Phase Training Plan. This 12-week plan is a balanced training plan across the sports of swim, bike, and run with the goal of increasing your aerobic endurance. This plan assumes you have a low to moderate fitness and fits well early in the base period of an Annual Training Plan. This plan is written for you to utilize running power, heart rate, pace, or rate of perceived exertion (RPE) as your pacing guide. The general outline of the plan is as follows:
Monday – Day off
Tuesday – Bike cadence drills and broken tempo run
Wednesday – Short to middle distance swim intervals and resistance training
Thursday – Moderate endurance to tempo cycling and short endurance run
Friday – Short distance swim intervals
Saturday – Brick
Sunday – Long run and endurance swim
This entire program is written by Dr. Chris Myers who has a Ph.D. in Exercise Physiology, specializing in endurance physiology, and has a background in sports nutrition. He is the Head Coach and founder of 3 Sports Science, USAC Level 1 Coach, USA Swimming Level 4, USAT Level IIE, and IMU Certified coach.
Thank you for your interest in this training plan. If you have any questions, comments, or need clarification, feel free to email Chris at chris@3sportscience.com.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
03:55:00 | 02:30:00 |
|
Swim
x3
|
01:57:00 | 01:40:00 |
|
Run
x2
|
00:42:00 | 01:07:00 |
|
Custom
x1
|
—— | —— |
|
Day Off
x1
|
—— | —— |
|
Strength
x1
|
01:09:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:55:00 | 02:30:00 | |
|
|
01:57:00 | 01:40:00 | |
|
|
00:42:00 | 01:07:00 | |
|
|
—— | —— | |
|
|
—— | —— | |
|
|
01:09:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
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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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