113 INTERMEDIATE Middle Distance Base Build Triathlon Plan
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.
Still have questions about this plan?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
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 | |
|---|---|---|---|
|
|
3:16 hrs | 2:00 hrs | |
|
|
2:34 hrs | 1:15 hrs | |
|
|
3:51 hrs | 4:15 hrs | |
|
|
0:55 hrs | 0:40 hrs |
Training Load By Week
