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12 week intermediate/advanced middle distance triathlon base phase plus strength and conditioning

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12 week intermediate/advanced middle distance triathlon base phase plus strength and conditioning

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tim Pigott

All plans by this Coach

Length

12 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 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

Qries


Qries

Qries

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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
Strength
02:05:00 00:45:00
Bike
05:31:00 03:50:00
Run
02:02:00 01:30:00
Swim
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

All supported devices

Tim Pigott

Health & Performance 3

At HP3 our coaching is much more than simply writing a training plan. You don't hire a singular coach, you hire a TEAM. We provide a comprehensive service with your training plan, which also includes support from our sports psychologist, nutritionist, and strength and conditioning coach. My own personal area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.


  • 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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