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


Pinnacle Multisports

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16 Weeks

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Plan Description

This is a 16 week plan for those with experience of triathlons who want to be competitive in the Age group.
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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
4:27 hrs 2:15 hrs
Bike x4
5:46 hrs 4:15 hrs
Swim x3
2:22 hrs 1:00 hrs
Strength x2
0:58 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
4:27 hrs 2:15 hrs
5:46 hrs 4:15 hrs
2:22 hrs 1:00 hrs
0:58 hrs 0:40 hrs

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.

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