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113 INTERMEDIATE Middle Distance Base Build Triathlon Plan

Author

Pinnacle Multisport

All plans by this Coach

Length

12 Weeks

Plan Description

This is a Base Build Plan for an athlete wanting to progress to do a middle distance triathlon.
To start this plan you should be able to swim 1 hour, bike 1.5 hours, and run 1 hour.

Over 12 weeks you will increase your weekly volume from about 9.5 hours to 14 hours including 3 swims, 2 to 4 bikes, 3 to 4 runs, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress.

The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready for moving on to you race plan and your A-Race, 113 km middle distance triathlon

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:16 hrs 2:00 hrs
Swim x3
2:34 hrs 1:15 hrs
Bike x3
3:51 hrs 4:15 hrs
Strength x2
0:55 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:16 hrs 2:00 hrs
Swim
2:34 hrs 1:15 hrs
Bike
3:51 hrs 4:15 hrs
Strength
0:55 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.


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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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