Intermediate Medium Distance Triathlon 18 Week (Pace and Bike HR, 6 to 11 Hours per Week)

Average Weekly Training Hours 06:13
Training Load By Week
Average Weekly Training Hours 06:13
Training Load By Week

Target Athlete

This plan is designed for any triathlete, beginner or experienced, who needs or prefers a low-volume training plan for the intermediate medium distance. Before you begin, you should be comfortably able to swim and run for 45 minutes, cycle for 60 minutes, and complete at least four hours of aerobic exercise over seven days. The weekly training volume starts at approximately six hours in Week 1 and peaks at approximately 11 hours in Week 16.

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 2
0:30:00
32.54TSS
RF3

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 3
1:00:00
56.65TSS
CF9

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

Sample Day 4
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 5
1372m
SF1

300 yd Z1, 900 yd Z2, 300 yd Z1

Sample Day 5
0:35:00
29.48TSS
RRe4

35 minutes Z1

Sample Day 6
1:00:00
49.93TSS
CFo22

10 minutes Z1, 10 minutes Z2, 8 x (30 seconds Z5 uphill or simulated/60 seconds Z1) 28 minutes Z1

Sample Day 7
0:45:00
51.32TSS
RF6

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

Tricoachec
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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.