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Faster More Effective Middle Distance Triathlons

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Faster More Effective Middle Distance Triathlons

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Mark Pearce | Intelligent Triathlon Training

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 programme is aimed at triathletes who have been in regular training for at least 12 months.

All bike and run sessions are set by power, run sessions do have a an option to work out your target paces using Daniel’s VDot tables (see one of the sample sessions for an example).

Swim sessions are set by rep distance (meters) and intensity.

The programme is intended to take you from regular training and swiftly build up to around 10hrs of training per week with 2 x double sessions. The programme starts with some high intensity sessions alongside the steadier endurance sessions, and over the duration builds up to completing some more moderate intensity but higher load session that are more specific to middle distance racing.

There is a regular day off each week to help manage the load, as the aim of this programme is to maintain a steady building load over multiple weeks rather than high load weeks that can only be performed for a short period before full rest weeks are required. This maximises your fitness gains over a sustained period.

Sessions during the weekdays are no longer than 90min to help fit into athletes’ lives.

If you are well conditioned and the overall load/volume is already manageable you can adapt the programme by adding more volume to the programme, by increasing the duration of the Extensive Endurance sessions, or by adding a little extra warm up/cool down to sessions.

We also appreciate that not everyone can perform the sessions exactly as set out due to facility availability. A few pointers if you need to re-schedule
1. Try to keep the high-quality run before the quality bike to allow both to be maximised.
2. Try to keep your long run before your long bike, to maintain the quality of that run.
3. The indoor EE bike sessions can be performed outside, with a similar TSS and IF, usually this will require a few more minutes on the volume.
4. If you struggle with swimming try to avoid doing any swims after a hard run or bike, it is difficult to maintain technique when fatigued.
5. Don’t be afraid to bring the easier weeks forward if you fatigue levels become excessive.

You will need to have performed some testing before the programme, so you know your
• CSS – Critical Swim Speed
• FTP – Functional Threshold power (run and bike)
• Run time trial or race of know distance for use in the Daniels tables for calculating target paces for sessions – ideally a 5 or 10km).

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
04:53:00 04:00:00
Run x3
03:29:00 02:00:00
Swim x2
01:45:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
04:53:00 04:00:00
Run
03:29:00 02:00:00
Swim
01:45:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Mark Pearce

Intelligent Triathlon Training

I work best with experienced athletes looking to improve their performance. The level of ability is not as important as the desire and comitment to regular training.

I use a blend of data from modern tools such as power meters, in conjucntion with WKO5 and qualitative feedback from the atheltes. The majority of my clients are midlde or long distance athletes.

You dont have to be interested in the data, but you have to be willing to capture it, and allow me to use it.


  • 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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