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

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

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

20 Weeks

Typical Week

3 Run, 3 Bike, 3 Swim, 2 Other, 2 Strength

Longest Workout

1:05 hrs swim
3:30 hrs bike
1:45 hrs run

Plan Specs

triathlon half ironman intermediate masters multi day hr based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:36
Training Load By Week
Average Weekly Training Hours: 10:36
Average Weekly Breakdown

Coach Shamus

multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

Sample Day 1

0:15:00
Core Strength (3 sets) - Triathlon

Download the PDF attached

Sample Day 1

0:56:00
40.3TSS
Bike Force

WU:
10 mins Z1
10 mins Z2
10 mins Z3

MS:
20 secs sprint
3 mins 40 secs Z2
repeat 4 times

LD:
10 mins Z1

Sample Day 2

0:45:00
2000m
Swim Test - CSS Test

Download attached PDF

WU: (Warm Up)
200m swim long and easy
200m kick with a board
200m swim at a medium pace
100m kick with a board
6 x 50m building to race pace on 60 secs

Rest 1 min

MS: (Main Set)
400m Time Trial
Rest 1 min
200m swim long and easy
Rest 1 min
200m Time Trial

LD: (Loosen Down)
200m swim long and easy

*Record your total time for the 400m TT
**Record your 100m splits if possible

*Record your total time for the 200m TT
**Record your 100m splits if possible

Submit your data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 2

0:31:00
23.7TSS
Run Force

WU:
5 mins Z1

MS:
30 secs Z5 sprint
3 mins Z2
repeat 6 times

LD:
5 mins Z1

Sample Day 3

1:30:00
60TSS
Bike Endurance

WU:
10 mins Z1

MS:
70 mins Z2

LD:
10 mins Z1

Sample Day 3

0:20:00
Flexibility Training (3 sets) - Triathlon

Download the PDF attached

Sample Day 4

0:35:00
1500m
Swim Aerobic Repeats

Download the PDF attached

WU:
300m swim

8 x 25m drill
10 secs rest between

MS:
7 x 100m @CSS
15 secs rest between

LD:
300m swim

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