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MIDDLE Distance (Advanced) - 16 weeks

Browse More Plans

MIDDLE Distance (Advanced) - 16 weeks


Brownlee Fitness


16 Weeks

Plan Description

This plans is for Advanced Middle / Half Distance Triathletes
(Have done multiple Middle Distances races)

If you are looking for a tried and tested approach to improving your performance as a triathlete it makes sense to look to the methods used by two of the sport’s best athletes: the Brownlee brothers. Learning from their 40 years combined experience in the sport, and the coaching team who support them, is the best investment you’ll ever make in your athletic future.

7-9 hours a week training, but this can be lowered or increased with more Aerobic training (Zone 2).

The plan is periodised into 4 weeks blocks, one block includes:
Build week - building up your volume after an easy week
2x Development week - where you hit your highest volumes
Easy week - Volume reduced by around 30% but still ticking over with aerobic work

Also in the plan you'll have two test weeks where you use the result to plan your training Zones.

Don’t worry if you can’t train on some days. At Brownlee Fitness, as a rule of thumb we get every athlete to try and commit to 80% of their planned training for the week, this allows for unforeseen work or family commitments to not significantly impact your training week.

There are 'Easy Weeks' every 4th week, and at least one day off each week.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:47:00 01:45:00
Swim x2
01:26:00 00:55:00
Bike x2
03:13:00 04:00:00
Strength x2
00:54:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:47:00 01:45:00
01:26:00 00:55:00
03:13:00 04:00:00
00:54:00 00:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • 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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