12 week intermediate/advanced middle distance triathlon base phase plus strength and conditioning
12 week intermediate/advanced middle distance triathlon base phase plus strength and conditioning
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
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 12 week triathlon middle distance base plan with detailed strength and conditioning, specifically designed for triathletes in the build phase of their training cycle. It works through 3 x 4week blocks with 3 sessions per week.
There are video demonstrations for each of the gym exercise on the plan for your reference. You will also have access to a larger library of exercises as part of joining Team HP3. Within the plan there are recommendations for regression exercises in case you are finding a particular exercise difficult on any given day. If you can only do 2 strength sessions per week then you can either lengthen the plan, or drop the 3rd session in the week.
You are expected to have access to a gym with dumbbells / barbell, leg press, etc. however all exercises can be modified to use resistance bands if required.
This plan is written by head coach Tim Pigott and strength and conditioning coach Morgan Ogle.
Examples of the S&C sessions are shown here
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x3
|
02:05:00 | 00:45:00 |
|
Bike
x3
|
05:31:00 | 03:50:00 |
|
Run
x2
|
02:02:00 | 01:30:00 |
|
Swim
x2
|
00:07:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:05:00 | 00:45:00 | |
|
|
05:31:00 | 03:50:00 | |
|
|
02:02:00 | 01:30:00 | |
|
|
00:07:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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