Triathlon, 4w Preparation Phase

Average Weekly Training Hours 01:35
Training Load By Week
Average Weekly Training Hours 01:35
Training Load By Week

This plan was developed for a beginner / intermediate triathlete who begin his season with a goal of completing a long distance triathlon. This 4-week preparation, which includes swimming / cycling / running workout, aims to gradually condition the body for a start of training.

Sample Day 1
1000m
Prep, S1

W/U 50m
Main set 900m
4x, 200m freestyle + 25m back
C/D 50m

Sample Day 3
0:20:00
10.8TSS
Prep, R1

W/U 5min@2RPE
Main 10min@3RPE
C/D 5min@1RPE

Sample Day 7
0:30:00
13.3TSS
Prep, B1 (indoor)

5min w/u (no charge, 70cad)
10min@z1 75cad
10min@z1 80cad
5min c/d (no charge, 70cad)

Sample Day 8
1000m
Prep, S1

W/U 50m
Main set 900m
4x, 200m freestyle + 25m back
C/D 50m

Sample Day 10
0:30:00
19.2TSS
Prep, R2

W/U 5min@2RPE
Main
10min@3RPE
10min@4RPE
C/D 5min@1RPE

Sample Day 12
1000m
Prep, S2

W/U 100m
Main set 800m
4x, 100m freestyle + 50kick + 50m back
C/D 100m

Sample Day 14
0:45:00
20TSS
Prep, B2 (indoor)

10min w/u (no charge, 70cad)
10min@z1 75cad
10min@z1 80cad
10min@z1 85cad
5min c/d (no charge, 70cad)

Pascal Tremblay
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Pascal Tremblay Coaching

Certified NCCP coach by Triathlon Quebec.
Short & long distance Triathlon / Duathlon, Mountain biking (MTB), Trailrunning.
Minimalist ultrarunner & long distance junkie.
Personalised weekly training plan.
Performance analysis and training load adjustment.
Annual training plan according to your season objectives & personal/professional life.
UNLIMITED contact (mails/texts) & lightning fast post-activity comments.
And finally a great dose of motivation is included to help you achieving your goals.