Triathlon Middle Distance Polarized Plan (+brick sessions) 13hrs [C8 S2 R2] emphasing swimming


Alex fastfitnesstips

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12 Weeks

Typical Week

3 Swim, 5 Bike, 3 Run, 1 Strength

Longest Workout

1:10 hrs swim
3:00 hrs bike
2:15 hrs run

Plan Specs

triathlon half ironman intermediate advanced masters multi day power based pace based tss based base period

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Welcome to the FFT Middle Distance plan. This Middle Distance Triathlon, consists of a 1.2 mile (1.9k) swim, 56 mile (90k) bike, and 13.1 mile (21.2k) run. This plan emphasizes a lot of low intensity (80%) endurance and a modest amount of threshold (10%) and high intensity (10%) with a low pyramidal distribution (TID). As such it is an excellent all round program for long distance events. We will assume event day is on the last Sunday of this plan. It is roughly a 14hrs per week (max), 6 days per week over 12 weeks with brick sessions. It is best suited to regular and advanced cyclists/runners/triathletes who want to raise their aerobic endurance.

intervals: ✭✭✩✩✩
anaerobic build: ✭✭✩✩✩
threshold/ss: ✭✭✭✩✩
aerobic build: ✭✭✭✭✭
FTP build: ✭✭✭✭✩

Cycling: 5 (7hrs)
Running 3 (2hrs)
Swimming 3 (2hrs)

• Establish a regular workout routine
• If the weather is bad, train indoors but don’t skip entirely
• Ride easy on easy session days (probably easier than you think)
• By all means ride with friends but not if they destroy your training plan
• Don’t avoid the training session you are weak at; it is there for a reason!
• Don’t be tough on yourself if you have a bad session
• In each session start moderately, progress firmly and finish strong!
• Have a goal, visualize your goal and know why you are training.

• Prepare your kits the day before and carry spares
• Fueling adequately before, during and after
• Don't do anything different on the day than you did before
• Favour comfort over speed if you are new to long distances
• Draft where it is possible and legal
• Relax the last few mins before coming into transition
• Pace hills ; dont race them

Best of luck from the team!

Training Plan Prescription:
Run Speed Unit Converter:
Pace calculator & predictor:

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Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:44
Training Load By Week
Average Weekly Training Hours: 12:44
Average Weekly Breakdown

Alex Mitchell from FastFitnessTips

Alex from FastFitnessTips

Alex is the creator and head coach at FastFitnessTips. He is a level 3 accredited coach from the UK and also MD and also personal trainer. He is a qualified medical doctor at the University of Leicester UK and very experienced in scientific methods such as meta-analysis and big data. He has a large social media of around 40,000 combined following on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports.

Back to Plan Details

Sample Day 1

Swim 30mins at race pace

Race pace, short swim

Sample Day 1

1hr Race Prep Session

This is a race preparation session designed to get you ready for a big session coming up. If its too tough its ok to cut it short.

Sample Day 2

Run: 8k 5miles high tempo pace

a medium run to get the legs moving at a prescribed pace. If you want to convert units: Run Speed Unit Converter:

Sample Day 3

Swim intervals at race pace

swim intervals at race pace : 800m hard | 50m easy

Sample Day 3

Tempo Ride

This is a rare tempo ride of your choice, designed to ease you in to the whole programme

Sample Day 4

Run: 10k race pace

a medium run to get the legs moving at a fast pace

Sample Day 5

Swim intervals at race pace

swim intervals at race pace : 800m hard | 50m easy

Triathlon Middle Distance Polarized Plan (+brick sessions) 13hrs [C8 S2 R2] emphasing swimming

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