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16 Week Half Distance - Power Based cycling / Beginner swimmer

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16 Week Half Distance - Power Based cycling / Beginner swimmer

Author

David Sullivan

All plans by this Coach

Length

16 Weeks

Plan Description

- Program for athletes proficient in cycling and running
- Program designed around beginner swimmers
- Cycling intervals are Power guided
- Running is Heart Rate and Pace guided
- Program follows an 80:20 base to intensity ratio

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:24:00 02:00:00
Bike x3
04:44:00 04:00:00
Swim x2
00:02:00 00:30:00
Strength x1
00:42:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:24:00 02:00:00
Bike
04:44:00 04:00:00
Swim
00:02:00 00:30:00
Strength
00:42:00 00:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

David Sullivan

Wingman Multisport Coaching

I am online coach based in South Africa.
My coaching has evolved from group based triathlon to online coaching for all endurance sports.
I specialise in the half and full distance triathlon but have also coached many stage racing mountain bikers, trail runners, ultra road runners and long distance open water swimmers.
My programs are built with a lot of focus on strength, technique and form.
I add most value to an athlete by designing programs that maximise the time they have to train.


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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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