113 Events Middle Distance Plan by Black Flag Performance
113 Events Middle Distance Plan by Black Flag Performance
Length
16 Weeks
Plan Description
Welcome!
This plan is designed to take both beginners and intermediate Athletes from a base level through to completing one of the 113 Events Middle Distance Races.
Starting at a lower volume, then progressively working through a number of cycles to build up to completing above the race discipline in the three sports. With a lot of heart-rate work, this plan will build an epic aerobic foundation, allowing you to perform on race day.
The plan is interspersed with structured swim, bike and run sessions to build power, speed and fitness in those areas.
Finally, we culminate in a 'test weekend' which will act as the final confidence boost before beginning the taper.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x2
|
02:52:00 | 03:15:00 |
|
Swim
x2
|
01:33:00 | 01:05:00 |
|
Run
x2
|
02:20:00 | 02:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:52:00 | 03:15:00 | |
|
|
01:33:00 | 01:05:00 | |
|
|
02:20:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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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