Intermediate IM Triathlon Base Training Plan (V3.11) - 10 weeks
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Plan Description
This Training Plan is aimed at the Intermediate IM triathlete who wants to wants to build a good aerobic base before the Pre-Season phase of the training year.
IM Triathlon Distance = 3.8km Swim, 180km Bike, 42.2km Run
The training starts at 9 hours and 30 minutes a week and builds to a maximum of 11 hours and 55 minutes per week.
The Bike sessions are based on %MHR (Max Heart Rate) so you will require a heart rate monitor.
The Run sessions are based on %MHR (Max Heart Rate) so you will require a heart rate monitor.
What is included with the training plan?
Included with this plan are sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.
What can you expect?
This plan is 10 weeks long:
Week 1 - Test Week
Weeks 2 to 9 - Base Training
Week 10 Re-test Week
Requirements for this plan:
For the Swim Test - 25m or 50m swimming pool
For the Bike Test - an indoor trainer or Wattbike
For the Run Test - access to a 5km running route
##Must have a heart rate monitor for Bike and Run sessions.
If you have any questions, schedule a FREE virtual consultation through our website.
https://multisportcoaching.co.za
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
4:54 hrs | 3:00 hrs |
|
Swim
x3
|
1:41 hrs | 0:45 hrs |
|
Run
x2
|
1:51 hrs | 1:30 hrs |
|
Brick
x1
|
1:23 hrs | 2:00 hrs |
|
Strength
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
4:54 hrs | 3:00 hrs | |
|
|
1:41 hrs | 0:45 hrs | |
|
|
1:51 hrs | 1:30 hrs | |
|
|
1:23 hrs | 2:00 hrs | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
