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Triathlon Middle Distance Polarized Plan (+brick sessions) 13hrs [C8 S1.5 R2.5] emphasing running

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Triathlon Middle Distance Polarized Plan (+brick sessions) 13hrs [C8 S1.5 R2.5] emphasing running

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Alex fastfitnesstips

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Welcome to the FFT plan. The 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.

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

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

TRAINING TIPS AND ADVICE
• 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.

TRIATHLON ADVICE
• 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 Fastfitness.tips team!

Coaching@fastfitness.tips

Training Plan Prescription: https://fft.tips/tpp3
Run Speed Unit Converter: https://fft.tips/runspeed
Pace calculator & predictor: https://fft.tips/runpace


Keywords: HIIT | Base | Seiler | Sprint | Sportive | Allen | Fitgerald | 80:20 | Rapid | Builder | Trainerroad | Zwift | WKO4 | WKO5 | Andrew Coggan | Recovery | Wattbike | FTP | FTP builder | Martin Burrows | FFT | Gran Tour | Fondo | Gran Fondo

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:30:00 03:10:00
Run x3
02:17:00 02:15:00
Swim x2
01:34:00 01:53:00
Strength x1
00:20:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
08:30:00 03:10:00
Run
02:17:00 02:15:00
Swim
01:34:00 01:53:00
Strength
00:20:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

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 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 is active on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports. To find your optimal plan use: https://fft.tips/tpp


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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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