Advanced 113km Triathlon Base Program 2.2 - 10 weeks (V3.1)
MultiSportCoaching.co.zaAll plans by this Coach
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?
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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:00 hrs||0:50 hrs|
|2:42 hrs||1:50 hrs|
|5:42 hrs||3:30 hrs|
|0:13 hrs||0:20 hrs|
|1:41 hrs||2:30 hrs|
|0:12 hrs||0:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:00 hrs||0:50 hrs|
||2:42 hrs||1:50 hrs|
||5:42 hrs||3:30 hrs|
||0:13 hrs||0:20 hrs|
||1:41 hrs||2:30 hrs|
||0:12 hrs||0:15 hrs|