Novice 113km Triathlon Training Program 1.0 - 20 weeks
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1.9km swim, 90km cycle, 21.1km run (113km)
This Training Program is aimed at the Novice 113km Triathlete.
You will build a good aerobic base for 8 weeks, build volume to the end of week 17, Peak for 2 weeks and then taper for the big day.
Training time builds from 5 hours and 33 minutes in the 1st training week to a maximum of 11 hours and 22 minutes in 17th training week.
There are some test days to perform along the way.
After completing the tests, please email your results to email@example.com . Your training zones will be calculated and emailed to you. This is a free service.
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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:30 hrs||3:00 hrs|
|2:00 hrs||1:00 hrs|
|1:58 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:30 hrs||3:00 hrs|
||2:00 hrs||1:00 hrs|
||1:58 hrs||1:30 hrs|