This plan is a good fit for competitive triathletes with a goal of finishing their next Medium distance in a personal-best time. Choose it only if you have previously completed at least one triathlon of any distance or you have a strong history in one of the three disciplines. You should be comfortably able to swim, bike, and run for an hour and complete six total hours of aerobic exercise over seven days before you begin. The weekly training volume starts at approximately 8.75 hours in Week 1 and peaks at approximately 11.75 hours in Week 13.
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.
5 minutes in Z1, 20 minutes Z2, 5 minutes Z1
5 minutes Z1, 20 minutes Z2, 10 x (1 minute Z4/2 minutes Z1) 5 minutes Z1
5 minutes in Z1, 50 minutes Z2, 5 minutes Z1
5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1
300 yd Z1, 1650 yd Z2, 300 yd Z1
40 minutes Z1
10 minutes Z1, 10 minutes Z2, 3 x (2.5 minutes Z4/5 minutes Z1) 45 minutes Z2, 5 minutes Z1