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Intermediate 113km Triathlon Training Program 2.0 - 20 weeks (Ver 3.1)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach
No Ratings

Length

20 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

1.9km swim, 90km cycle, 21.1km run (113km) *Most Popular*

This training plan is designed for an Intermediate 113km triathlon athlete who wants to successfully finish an event towards the top end of their age group.
You will build a good aerobic base for 8 weeks, build volume to the end of week 17, Peak for 2 weeks and then taper for the big day.

Training time builds from 8 hours and 51 minutes in the 1st training week to a maximum of 14 hours and 26 minutes in 17th training week.

There are 5 test days to perform along the way, and there are 2 races scheduled.
After completing the tests and races, please submit your data on the website https://multisportcoaching.co.za/performance-data/

Your training zones will be re-calculated and emailed to you.
This is a free service.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:19 hrs 1:45 hrs
Bike x3
4:16 hrs 3:30 hrs
Swim x3
1:53 hrs 1:05 hrs
Other x2
0:57 hrs 0:40 hrs
Strength x2
0:34 hrs 0:25 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:19 hrs 1:45 hrs
Bike
4:16 hrs 3:30 hrs
Swim
1:53 hrs 1:05 hrs
Other
0:57 hrs 0:40 hrs
Strength
0:34 hrs 0:25 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.

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