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113 BEGINNER Middle Distance Triathlon Plan (Structured Cycling and STRYD Power)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Pinnacle Multisports

All plans by this Coach

Length

16 Weeks

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 is a 16 week plan for Beginners of triathlons who want to step up to the middle distance endurance event

The plan starts by building base and endurance. During the critical weeks of the plan speed and threshold workouts are incorporated to increase VO2. It will get the body use to heavy load and recovery and add a competitive element to your race.

Weekly volume increases from 8 to 16 hours. The exception is in the recovery weeks every fourth week when training is greatly reduced for 4-5 days culminating with self-testing. These recovery weeks will allow for adaptation and improved performance.

The CYCLING workouts during the week are structured for use with a smart trainer. Long rides at the weekend give indicative power zones for when out on the road. Long rides on a Saturday. Before commencing the plan undertake and FTP or Ramp test.

The RUNNING workouts are based on power and for use with a STRYD power meter or similar. Long Runs on a Sunday. Before commencing the plan ensure your Critical Power is known and accurate.

By the end of the 16 weeks you will have excellent base fitness and have race speed be ready to race your A-priority, 113 km middle distance triathlon.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
04:27:00 02:15:00
Bike x4
05:49:00 04:15:00
Swim x3
02:22:00 01:00:00
Strength x2
00:59:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
Run
04:27:00 02:15:00
Bike
05:49:00 04:15:00
Swim
02:22:00 01:00:00
Strength
00:59:00 00:40:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder 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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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