Author

MultiSportCoaching.co.za

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Length

10 Weeks

Typical Week

2 Other, 2 Run, 3 Bike, 3 Swim, 1 Brick, 1 Strength

Longest Workout

0:45 hrs swim
3:00 hrs bike
1:30 hrs run

Plan Specs

triathlon ironman intermediate masters multi day hr based tss based base period

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Summary

Includes Structured Workouts

3.8km swim, 180km cycle, 42,2km run (226km)

This Training Program is aimed at the Intermediate 226km Triathlete who wants to build a good aerobic base before the Pre-Season phase of the training year.
This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.

Training time builds from 9 hours and 30 minutes in the 1st training week to a maximum of 11 hours and 55 minutes in 8th training week. After completing the tests in the Test Week, please email your results to test@multisportcoaching.co.za . Your training zones will be calculated and emailed to you.
This is a free service.

After completing the tests in the Re-Test Week, please email your results to test@multisportcoaching.co.za . Your training zones will be adjusted.
This is also a free service.

Requirements for this program – You will need to have access to a 400m running track and Swimming Pool in the Test and Re-Test Weeks.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Stats

Training Load By Week

Average Weekly Breakdown

Average Weekly Training Hours: 09:46

Training Load By Week

Average Weekly Training Hours: 09:46

Average Weekly Breakdown

Coach Shamus

multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

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