Long-distance Triathlon Plan Beginner
Author
Kyle Main
All plans by this CoachLength
14 Weeks
Plan Specs
triathlon ironman beginner tss based
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.
Still have questions about this plan?Plan Description
14 week plan for the beginner athlete 10-15 hours per week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
2:59 hrs | 1:20 hrs |
|
|
2:09 hrs | 2:30 hrs |
|
|
4:01 hrs | 4:00 hrs |
|
|
2:09 hrs | 6:00 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
2:59 hrs | 1:20 hrs | |
|
|
2:09 hrs | 2:30 hrs | |
|
|
4:01 hrs | 4:00 hrs | |
|
|
2:09 hrs | 6:00 hrs |
Training Load By Week
Sample Day 1
Warm up Set:
1 x 100 easy swimÂ
1 x 100 kick board & fins
Drill Set:
2 x 50 as 25 left arm 25 right arm fins 15 sec rest interval
4 x 25 as 25 scull 25 catch-up 10 sec rest interval
Main Set:
8 x 50 free steady zone 2 20 sec rest interval
2 x 50 pull- pull buoy 15 sec rest interval
Warm down Set:
1 x 100 easy
Sample Day 1
20 min run on soft surface (grass preferably) FOCUS on tall running with relaxed shoulders in zone 1
Sample Day 2
40 min cycle on flat course in zones 1 & 2
Sample Day 3
Warm up Set:
1 x 100 easy swim 20 sec rest
1 x 100 kick board & fins 20 sec rest
1 x 100 pull- pull buoy 20 sec rest
Drill Set:
4 x 50 with fins as 25 scull 25 left arm 25 right arm 25 catch-up 15 sec rest interval
Main Set:
4 x 100 free (fins if you are unable to do the set without) zone 2 20 sec rest interval
Warm down Set:
1 x 100 easy choice
Sample Day 3
25 min run in zone 1 & lower zone 2 breathing should be comfortable- if not then slow down.
Sample Day 4
1 hour bike workout as 10 min warm up, 5x 2 min standing, 2 min seated climb, 4 min fast paddling, 10 min easy
Sample Day 5
Warm up Set:
1 x 200 easy swim
Drill Set:
1 x 300 fins as 50 kick board 50 as 25 left 25 right arm
Main Set:
10 x 50 free no fins steady 15 sec rest interval (last 50 easy warm down)