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113 BEGINNER Middle Distance Triathlon Plan


Pinnacle Multisport

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16 Weeks

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Plan Description

This is a 16 week plan for the beginner who us looking looking to complete a 113km Middle Distance Triathlon for the first time.

You are expected to have some base level of fitness, be able to swim 500m, to cycle 15kms and to be able to run 5km

Weekly volume increases from 7 to 12 hour, which includes for a recovery week every fourth week when training is reduced to aid recovery and increase fitness and uses common language to describe the workouts and is easy to follow. The plan is based on heart rate zones and is explained on day 1 of the plan how to calculate them.

With that in mind, lets get started and get you to the start line feeling prepared and confident that you can achieve your goal

By the end of the 16 weeks you will be confident enough to undertake your first 113 km middle distance triathlon

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
4:10 hrs 3:15 hrs
Swim x3
1:52 hrs 1:00 hrs
Run x3
3:06 hrs 2:00 hrs
Day Off x1
—— ——
Strength x1
0:15 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
4:10 hrs 3:15 hrs
1:52 hrs 1:00 hrs
3:06 hrs 2:00 hrs
Day Off
—— ——
0:15 hrs 0:15 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 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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