Mallorca middle distance triathlon Base Training Phase
Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coachAll plans by this Coach
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This training plan is written to prepare you for your middle distance triathlon
1.2 mile Swim | 56 mile Bike | 13.1 mile Run
This training plan is written to prepare you to finish your first middle distance triathlon. The weekly volume per week starts at 8 hours and will gradually move up to 12-14. You should already be consistently training 8-10 hours per week before starting this plan and ideally you should have completed some Olympic distance races in the past season
This plan is based on an annual volume of 500 hours per year, which won't necessarily mean an average of 10 hours per week. It will build to 14+ with recovery weeks at around 8 hours per week.
While it’s definitely possible to finish a middle distance triathlon with fewer hours per week or fewer days per week than what you see here, I wanted to present a plan which emphasizes consistent buildup of hours to make your race day more enjoyable and less of a day of Swim-Bike-Walk.
I realize that every athlete has specific strengths, weaknesses, available hours, and other restrictions. Hopefully, you can adjust this plan to fit you well enough.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:25 hrs||1:00 hrs|
|1:25 hrs||1:45 hrs|
|2:45 hrs||4:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||1:25 hrs||1:00 hrs|
||1:25 hrs||1:45 hrs|
||2:45 hrs||4:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor