Intermediate 113km Triathlon Training Program 2.0 - 20 weeks (Ver 3.1)
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:19 hrs||1:45 hrs|
|4:16 hrs||3:30 hrs|
|1:53 hrs||1:05 hrs|
|0:57 hrs||0:40 hrs|
|0:34 hrs||0:25 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:19 hrs||1:45 hrs|
||4:16 hrs||3:30 hrs|
||1:53 hrs||1:05 hrs|
||0:57 hrs||0:40 hrs|
||0:34 hrs||0:25 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor