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Long Course Triathlon - Advanced - 12 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Craig Needham

All plans by this Coach
No Ratings

Length

12 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

This plan is designed for advanced amateur athletes aiming to compete at Half Iron-Distance events. At this point, you should be able to swim 2.5km with rest, ride for 3 hours and run for 1.5 hrs.

This improvement in your fitness and confidence will be evident as you progress.

The average training hours are approximately 10hrs per week, with the biggest week almost 14hrs. There are a mixture of 1-2 training sessions per day and always one day of rest per week.

Every 4th week is a rest week, although lighter activity will be planned for recovery,



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:14 hrs 1:10 hrs
Bike x2
2:34 hrs 3:20 hrs
Run x1
1:23 hrs 2:00 hrs
Brick x1
3:04 hrs 3:30 hrs
Strength x1
0:48 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
2:14 hrs 1:10 hrs
Bike
2:34 hrs 3:20 hrs
Run
1:23 hrs 2:00 hrs
Brick
3:04 hrs 3:30 hrs
Strength
0:48 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Craig Needham

Needham Multisport
  • 26 Years of endurance sport.

  • Accredited Triathlon Australia Coach using smartwatch integrated plans.

  • Coaching first-time Triathlon to Ironman finishers

  • Transformation Coach - Mentoring, goal setting, sports psychology

$79.00 - Buy Now