Sample Two Week Plan for Sandman Legend (Intermediate)


Rhian Roxburgh


2 Weeks

Typical Week

3 Run, 3 Other, 3 Bike, 2 Swim, 1 Day Off

Longest Workout

0:50 hrs swim
2:30 hrs bike
1:15 hrs run

Plan Specs

triathlon half ironman intermediate multi day power based hr based base period

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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This plan is FREE to anyone who has entered the Sandman Legend. It is a two week sample plan, If you enjoy the plan, you can buy a 12 or an 8 week plan that will lead you right up to race day at a discounted price. email Rhian for details:


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:28
Training Load By Week
Average Weekly Training Hours: 08:28
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

Decreasing distance @ 10km effort

WU: 12mins easy to steady, 3x30secs build to fast, 30easy

MS: 6mins @10km pace, 3mins easy , 4:30mins@ 10km pace, 2:15mins easy 3mins@10km pace , 1.5mins easy, 
1.5mins @ 10km pace

2mins easy

speed: 4x20seconds, 40seconds recovery

CD: 10mins easy cool down and stretching

Sample Day 2

easy spin

just spin the legs, in your small chain ring and easy gear. Spin at a comfortable cadence, ideally around 100rpm. 

anything from 30mins to 1.5hours depending on what you have been use to so far.

include 5x 40secs fast, 1.20mins easy

Sample Day 3

control the breathing

WU:300 easy freestyle B3
​200 pull buoy B5
100 as (12.5m scull + 12.5m doggy paddle + 25m free)

MS: 300 fins alternate 25m 6-3-6, 25m freestyle B5s
200 freestyle B3/5/7/3...
100 pull buoy (alternate: 25m waterpolo + 25m freestyle)

300 pull and optional paddles
200 fins (fast freestyle)
100 freestyle B5s

CD: 200 choice

Sample Day 4

BG efforts/ long hills

20mins easy to steady 

2-4x(6mins Big Gear, or hills 3mins easy) 

10mins easy

Sample Day 6

Endurance run + aerobic test

20mins easy, 1.5miles @ 80% of HR reserve (lap start and finish for 1.5miles exactly on your watch) aerobic test, 20-30mins easy

Do 1hour of running in total

Sample Day 6

CSS test

WU: 300 easy freestyle
200 pull
4x50m as 12.5m scull + 12.5m doggy paddle + 25m free

build: 4 x50 freestyle (25 fast + 25 easy)

The pace for these 100s should be the average pace you want to do the 400m in. Remember, this test is all about pacing it right. You want your 200m and 400m to be the same pace. However, this is the best paced effort you can put in.

MS: 4 x100 freestyle (+20s) aim to pace these 100m at the pace you will be doing your 400m

400m time trial

5mins easy swimming, 3 mins of rest and stretching...

200m time trial

CD: 100m cool down

**this session is taken from Swim Smooth***

Sample Day 7

Endurance ride

steady ride. Keep power and HR in Z2. It is important to do this consistently and develop a good endurance base if you haven't already done so.

If you have been doing 2:30hour rides for the past few weeks at Z2 and this is comfortable and you don't feel tired after it. Then either extend this ride to upto 3hours OR ride over long hills, stay seated and hit Zone 3 at a few minutes at a time, in total 30mins OR

2x10mins @ a steady to moderate effort (upper Z2-lower zone 3) seated and in a harder gear, with 3mins easy in between

Sample Two Week Plan for Sandman Legend (Intermediate)

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