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113 ADVANCED Middle Distance Triathlon Plan


Pinnacle Multisport

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12 Weeks

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Plan Description

This plan is for experienced triathletes with at least 2 years racing who wish to improve their speed work with lots of interval, threshold and VO2 workouts. The aim is to build on and already good triathlon foundation and who's body can take continual training with limited recovery. The plan is 12 weeks race periodization with recovery in week 4 and week 9 and self tests to monitor progress and adjust thresholds. To finish with a 2 week race phase before a taper week to race day. Weekly volume ranges from 12 to 15 hours, except for the recovery weeks

The cycling workouts are to be undertaken on a smart trainer and are specific to you improving your weaknesses and increasing your time training endurance in the sweet spot zone.

By week 12 you will have excellent race prep fitness and 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 x4
4:04 hrs 2:45 hrs
Bike x4
5:14 hrs 4:00 hrs
Swim x4
2:11 hrs 1:00 hrs
Day Off x1
—— ——
Strength x1
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:04 hrs 2:45 hrs
5:14 hrs 4:00 hrs
2:11 hrs 1:00 hrs
Day Off
—— ——
0:27 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

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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