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Middle Distance Beginner Plan 5-9 hours 24 weeks I Start with 0.5 Swim - 12 Bike - 3 Run

Includes Structured Workouts

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

Learn More about Structured Workouts.


Sports and Training - German-American Coaching Team

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24 Weeks

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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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


The purpose of this 24 weeks training plan is to ensure optimal preparation for a Middle Distance triathlon with a training duration of approximately 5 to 9 hours.

Specific training sessions are designed to use the time budget effectively without overloading the body.
In order to train successfully with the plan, you should be able to swim 500 yards, bike 12 miles and run 3 miles. The plan leads you to the finish a Middle Distance Triathlon successively and strong.

In the initial training phase, start off with moderate intensity and duration and increase as you move along.

There is a training weekend on the 20th week with increased training duration, focusing in all 3 sports with training for specific load preparation for the Middle Distance Triathlon.

Long bike training session are planned for Saturday, long runs on Sunday.
The two "easier" days ensure the processing of the training stimulation. No intense training or only strength/stabilization exercises or stretching is planned on these days.

This training plan includes tests to determine your ideal training zones and ways to monitor them. The results should guarantee that the individual is training the correct zones and accurate training load.

A classic 3:1 training cycle is planned; 3 build-up weeks are followed by a fourth recovery week.

The load control is monitored different ways, running and biking by the heart rate, when swimming by feeling.


Why is our plan the right one?

You get:
- each training session for swimming, cycling and running contains detailed training guidelines.
- the structured workouts for cycling and running can be exported to a compatible devices and guide you through your training
- access to our FAQ’s, detailed instructions and documentation on how to train with this training plan successfully
- instructions for adjusting to a different race or training day
- full email support from our coaching team

The plan has been tested and proven many times, it can even be used as often as you like.

Our guarantee:

Money back or exchange the plan for an alternative plan within the first 14 days of purchase


As a newcomer at the Long Distance, the chosen Beginner plan was perfect for me, even if I missed a training session now and then, it worked out great and I never felt overburdened. The units were enjoyable and brought me safely to my goal. I would always recommend the plans to others.
Nadine Peters  - Ostseeman - Long Distance Triathlon

Read more testimonials at hour website.

About the author:

Our passion is endurance sports, for almost 20 years. I have been coaching a wide variety of athletes, whether triathlon beginners or long distance athletes, everyone is 100% coached to achieve their goal.
The experience as a coach, former professional triathlete and graduate sports scientist is incorporated into the training and will benefit you as an athlete.
In a team with Pete Ventura we support athletes in  Europe, US and America.

More information:
Questions and e-mail:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:09 hrs 1:50 hrs
Bike x2
3:06 hrs 3:05 hrs
Swim x2
1:04 hrs 1:00 hrs
Strength x2
0:28 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
2:09 hrs 1:50 hrs
3:06 hrs 3:05 hrs
1:04 hrs 1:00 hrs
0:28 hrs 0:15 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Takao Mühmel

Training mit System

German Engineering meets American platform.

As a German based Triathlon Coach and former professional Triathlete. I've been working since 2001 as an endurance sport coach in Germany, USA, France and Spain.
I'm dedicated to precision, functionality and effective training methods.

Enhance your performance - The results will speak for themselves.

$99.00 - Buy Now