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IRONMAN 70.3 BEGINNER Middle Distance Triathlon Plan

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IRONMAN 70.3 BEGINNER Middle Distance Triathlon Plan


Pinnacle Multisport

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16 Weeks

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

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
04:11:00 03:15:00
Swim x3
01:52:00 01:00:00
Run x3
03:06:00 02:00:00
Day Off x1
—— ——
Strength x1
00:15:00 00:15:00
Workouts Per Week Weekly Average Longest Workout
04:11:00 03:15:00
01:52:00 01:00:00
03:06:00 02:00:00
Day Off
—— ——
00:15:00 00:15:00

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.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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