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18 Weeks to Long Course Aquabike - Intermediate HEART RATE BASED

Includes Structured Workouts

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

Learn More about Structured Workouts.


Nadia Sullivan at FasCat Coaching

All plans by this Coach


18 Weeks

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

18 Weeks to Long Course Aquabike

Multisport training without the run! This 18 week plan will build up your endurance & speed in the pool and on the bike, then taper you down through a race simulation and into your big race!

This plan progresses through four, four week builds before the race simulation weekend that tops off week 16. Testing on the bike & in the pool ensures you're hitting the right targets in your training as you get faster and stronger. This plan includes a choose-your-own swim workout plan with 3 different levels of swim workouts each day that you're at the pool. Pick the workout level that best matches your ability and delete the other 2. The swim workouts include pulling work with and without pull buoys to build your muscular endurance as well as open water skills that you can work on in the pool if open water isn't available for training right away.

You’ll start the bike work with a Field Test to set your training zones. You’ll find the FasCat Wattage and Heart Rate Zones Sheet in this plan that has the all important Sweet Spot Training Zone! As the weeks progress, so will your time in Sweet Spot. Recovery weeks allow your body to soak up all the training so you can go into the next build even stronger. The last few weeks you’ll put the finishing touches on your ‘base’ and transition over to "race." Plus, there's all the details you need to be a healthy, complete athlete including 60 days of FREE YogaGLO membership, foundation exercises with videos, and strength activation work with videos.

Additionally, all of the workouts can be exported to your TrainingPeaks compatible training device(s) such as a Garmin Forerunner 935 XT or Wahoo KickR smart trainer (please see trainingPeaks for a complete list of compatible devices and apps as it is often updated). This means you can export your interval targets to your training device & ride along at the correct effort to get the most out of your training! And coupon codes for 30 days of FREE Premium TrainingPeaks membership will give you access to in-depth views of your training data after you've uploaded it post-workout.

Basic plan is for athletes with 6-8 hours per week to train.
Intermediate plan is for athletes with 7-10 hours per week to train.
Advanced plan is for athletes with 10+ hours per week to train.

Questions about this training plan? Email:

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x7
02:26:00 01:00:00
Bike x3
05:26:00 04:00:00
Workouts Per Week Weekly Average Longest Workout
02:26:00 01:00:00
05:26:00 04:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Nadia Sullivan

FasCat Coaching

USA Cycling Coach, USA Triathlon Coach, Serotta & Retul Certified Bike Fit Specialist

Monthly Personalized Coaching-Silver: includes a premium account, Monthly training plan, weekly data review, limited phone (1x per month)/email (1x per week) communication-Gold: includes a premium account, Weekly training plan, power file review as uploaded & unlimited phone/email communication.

For more Coaching options see

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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