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12 Week ROC Triathlon Training Plan - Wales & England

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12 Week ROC Triathlon Training Plan - Wales & England

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Coach JC - Biomechanics Specialist

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

12 Week ROC Triathlon Training Plan - Wales & England




Are You Ready?



This plan is designed for triathletes who are planning on completing the ROC in England or Wales, it's a tough plan which starts at just over 8 hours of training in week 1 and focuses on the brick sessions to get you through the course feeling strong. The plan is based on power for the bike, and heart rate for the runs and the bike sessions can be used on zwift or the turbo to stay within range using ERG mode. There is a lot of endurance focus on the plan to make sure you're built strong ready for the ROC.

What Will You Achieve?



This plan lasts for 12 weeks and the aim is to get you through the ROC finish line feeling strong.

Free Training Peaks Account



By registering for this fantastic plan, not only will you receive an incredible training schedule with structured workouts, but you'll also receive a complimentary Training Peaks Basic Account upon signing up. This account will enable you to have your weekly sessions organised and synced with your calendar, ensuring that you never overlook a session. This plan revolves around sessions structured with efforts focused on Power.



Meet Your Coach: Jen Coppock



I am a run coach, triathlon coach and Biomechanics Coach. I specialise in injury prevention and rehab, because let's face it, injuries suck! My day to day is spent helping and supporting people who love sport and are either looking to complete their dream challenge, smash their times, or return from injury.

My focus is to build you up to being the best version of yourself and rise up on race day to achieve your goals. Each plan has been designed with a clear goal in mind, and structured to get you to the start line in optimal form! I'm only an email away if you need support 👍


How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
04:52:00 03:30:00
Run x4
02:53:00 02:15:00
Swim x3
02:21:00 01:20:00
Other x2
00:27:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
04:52:00 03:30:00
Run
02:53:00 02:15:00
Swim
02:21:00 01:20:00
Other
00:27:00 00:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Jen Coppock

Running & Triathlon Biomechanics Coach

My drive is to see others succeed, my inspiration is seeing YOU achieve YOUR goal. I like to work out what makes an athlete "tick", feed and fuel your determination so you achieve your goals and enjoy the journey along the way.
I am a Level 4 Biomechanics Coach and specialise in helping my athletes move well and stay injury free. My plans include movement based work to help improve joint function and enhance performance.


  • 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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