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113 INTERMEDIATE Middle Distance Triathlon Plan (BIF)


Pinnacle Multisport

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16 Weeks

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Plan Description

This is a 16 week plan for those with experience of triathlons who want to be competitive in the Age group.
The plan starts by building base and endurance. During the critical weeks of the plan speed and threshold workouts are incorporated to increase VO2. All cycling workouts are based on % of FTP and can be done on a smart trainer or with a power meter. It will get the body use to heavy load and recovery and add a competitive element to your race.

Weekly volume increases from 8 to 16 hours. The exception is in R&R weeks every fourth week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance.

All the cycling workouts are structured for ease of doing on a smart trainer or at the gym on a wattbike.

By the end of the 16 weeks you will have excellent base fitness and have race speed be ready to race your A-priority, 113 km middle distance triathlon.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
4:40 hrs 2:15 hrs
Bike x4
5:45 hrs 4:15 hrs
Swim x3
2:22 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
4:40 hrs 2:15 hrs
5:45 hrs 4:15 hrs
2:22 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the owner 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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