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

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 08:56

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.

Sample Day 1
1:00:00
56.65TSS
CF9

5 minutes in Z1, 50 minutes Z2, 5 minutes Z1

Sample Day 1
1:00:00
70.01TSS
RSP17

5 minutes Z1, 20 minutes Z2, 10 x (1 minute Z4/2 minutes Z1) 5 minutes Z1

Sample Day 2
1:00:00
56.65TSS
CF9

5 minutes in Z1, 50 minutes Z2, 5 minutes Z1

Sample Day 3
1:00:00
58.32TSS
CCI1

5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1

Sample Day 4
2057m
SF5

300 yd Z1, 1650 yd Z2, 300 yd Z1

Sample Day 4
0:40:00
33.81TSS
RRe5

40 minutes Z1

Sample Day 5
1:30:00
89.96TSS
CAn4

10 minutes Z1, 6 x (2.5 minutes Z4/5 minutes Z1) 30 minutes Z2, 5 minutes Z1

Tricoachec
|
Tricoachec

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.