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Intermediate 113km Triathlon Training Program 1.0 - 20 weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach
5 (3)

Length

20 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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

This training plan is designed for 113km triathlon athlete who wants to successfully finish an event towards the top end of their age group.
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 8 hours and 1 minute in the 1st training week to a maximum of 13 hours and 36 minutes in 17th training week.

There are a few tests to perform along the way, and there are 2 races scheduled.
After completing the tests and races, please email your results to test@multisportcoaching.co.za .
Your training zones will be re-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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex3
4:12 hrs 3:30 hrs
Swimx3
2:06 hrs 1:15 hrs
Runx3
2:16 hrs 1:45 hrs
Otherx2
0:26 hrs 0:30 hrs
Strengthx1
0:18 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:12 hrs 3:30 hrs
Swim
2:06 hrs 1:15 hrs
Run
2:16 hrs 1:45 hrs
Other
0:26 hrs 0:30 hrs
Strength
0:18 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Shamus

multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria from 1991 to 1994.