Intermediate 113km Triathlon Training Program 1.0 - 20 weeks
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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 firstname.lastname@example.org .
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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:12 hrs||3:30 hrs|
|2:06 hrs||1:15 hrs|
|2:16 hrs||1:45 hrs|
|0:26 hrs||0:30 hrs|
|0:18 hrs||0:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:12 hrs||3:30 hrs|
||2:06 hrs||1:15 hrs|
||2:16 hrs||1:45 hrs|
||0:26 hrs||0:30 hrs|
||0:18 hrs||0:20 hrs|