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Triathlon: Medium Distance level 3 ( Run Pace and Bike HR, 7 to 15 Hours per Week)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tricoachec Team

All plans by this Coach
No Ratings

Length

21 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.

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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

Target Athlete

This plan is ideal for highly competitive triathletes with a goal of finishing their next medium distance triathlon in a time their great-grandchildren will remember. It assumes you have previously completed several triathlons and can already comfortably swim and run for an hour and cycle for 90 minutes. Be sure to build up to at least six hours of weekly aerobic exercise you begin. The weekly training volume starts at approximately 9.25 hours in Week 1 and peaks at approximately 15 hours in Week 19.

100% Structured Workouts

This plan leverages the TrainingPeaks.com structured workout feature with pace-based run workouts and heart-rate based bike workouts. All swim workouts are pace-based. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout. See our Structured Workout page for more information.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
5:37 hrs 3:00 hrs
Runx3
3:19 hrs 2:00 hrs
Swimx3
1,470m 2,743m
Day Offx1
—— ——
Brickx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
5:37 hrs 3:00 hrs
Run
3:19 hrs 2:00 hrs
Swim
1,470m 2,743m
Day Off
—— ——
Brick
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Bolivar Gonzalez

IronNavy

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.