Intermediate - Long Distance Triathlon Training - 15 week

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Intermediate - Long Distance Triathlon Training - 15 week

Author

Doug Welling

Length

15 Weeks

Typical Week

2 Swim, 2 Bike, 2 Run, 1 Day Off, 1 Brick

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:49 hrs run

Plan Specs

triathlon half ironman intermediate masters power based hr based pace based

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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Summary

15 week training plan for Intermediate level - Long Distance Triathlon. Training plan targets ~9-12 hour weekly training volume. Ideal athletes would have already performed a sprint or olympic distance triathlon and/or be capable of ~7 hrs of weekly training volume. Proper equipment includes a properly fit wetsuit, bike and running shoes.

Athlete may email coach bi-monthly. Coach can help with power-based, heart rate, and pacing prescriptions following submission of field test data.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:45
Training Load By Week
Average Weekly Training Hours: 08:45
Average Weekly Breakdown

Sample Day 1

0:45:00
1646m
Endurance Swim 100's

300 warmup choice
6 x 50 as 25 drill/ 25 swim :20 btwn
4 x 50 kick :20 btwn
2 x (3 x 100 :20 btwn) 1 min. btwn sets
2 x 100 Pull w/ buoy :25 btwn
200 cooldown mixed

Sample Day 2

0:49:59
Endurance Bike w/ Fast Pedals

WU: 15-20 min. gradual warmup
Base effort throughout, target base cadence ~90-95 rpms. Pace should be "conversational", ~4-5 perceived effort (out of 10).

-Include 6 x 1:00 min. Fast Pedal drills w/ 2 min. normal spin btwn each. Target 115+ rpms, quiet upper body w/ firm lower core.

**Fast Pedals are designed for neuromuscular enhancement; making the ~90-95 target range feel more sustainable.

Sample Day 3

1:00:00
Endurance Bike

Aerobic/ "conversational" pace throughout bike; target ~90-95 rpms. Firm core and quiet upper body on the bike.

Sample Day 4

0:49:59
Endurance Run w/ Drilling

15 min. gradual warmup
include the following every 15th min:
-1 x :15 sec. striders
-1 x :15 sec. lateral grapevine
-1 x :15 sec. backwards running

base effort throughout

Sample Day 6

1:15:00
Endurance Bike

Base Effort Cycle; strong focus on shifting the bike and circular pedal stroke, applying power in 360 degrees.

Sample Day 7

0:45:00
Running Field Test

5 min. dynamic warmup
20 min. gradual warmup, include 3 x :15 sec. striders and ~1 min. btwn each

Perform 1 x 8 min. max time trial efforts. Record distance travelled, HR, and pace. Aim to perform on a flat, measured course, track, etc... Settle in early then push pace/ distance throughout alotted time.

Thorough cooldown to conclude.

Sample Day 9

0:45:00
1646m
Swim Field Test

300 warmup 4 x 50 drill choice :15 btwn 4 x 50 kick :20 btwn 4 x 50 as 25 fast - 25 ez :15 btwn 400 Time Trial (record time) 4 x 50 back/ recovery :15 btwn 100 Time Trial (record time) 200 cooldown mixed

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