Browse More Plans

Advanced 113km Triathlon Base Program 2.2 - 10 weeks (V3.1)

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
No Ratings

Length

10 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.

Still have questions about this plan?
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 Program is aimed at the Advanced 131km triathlon athlete who wants to build a good aerobic base before the Pre-Season phase of the training year.
This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.

Training time builds from 11 hours and 55 minutes in the 1st training week to a maximum of 15 hours and 45 minutes in 8th training week. After completing the field tests in the Test Week, submit your results via https://multisportcoaching.co.za/performance-data.
Your training zones will be calculated and emailed to you.
This is a free service.

After completing the tests in the Retest Week, submit your results via https://multisportcoaching.co.za/performance-data for comparison.
This is also a free service.

Requirements for this program:
Swim - 25m or 50m swimming pool
Cycle - an indoor trainer or Wattbike
Run - access to a 5km running route

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We wholeheartedly (See what we did there?) recommend the POLAR brand.

When participating in an endurance training program, you should always include Flexibility and Core Training sessions.
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
Swimx3
2:00 hrs 0:50 hrs
Runx3
2:42 hrs 1:50 hrs
Bikex3
5:42 hrs 3:30 hrs
Otherx2
0:13 hrs 0:20 hrs
Brickx1
1:41 hrs 2:30 hrs
Strengthx1
0:12 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
2:00 hrs 0:50 hrs
Run
2:42 hrs 1:50 hrs
Bike
5:42 hrs 3:30 hrs
Other
0:13 hrs 0:20 hrs
Brick
1:41 hrs 2:30 hrs
Strength
0:12 hrs 0:15 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

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.