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TPS Intermediate Full IM Triathlon Plan - FTPw 12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Nick Saunders

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This 12 Week plan is far more challenging than the 12 Week Beginner IM Plan. Workouts are Power based for bike and HR based for the run workouts. Swim workouts are based on threshold pace.
There is a day off on each week. Every 4th week is a recovery week. You have the option to race on your recovery weeks.
You should be able to swim at least 2km, cycle 80km and run 14km before starting this plan.

We use Joe Friel's 7 zones, follow this link for more info:
https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/

The plan is progressive and builds you up to being race ready for your race.
If you feel sick or fatigued you should take 1 to 2 days off. Do not try to make up lost sessions, rather ease back into the plan.
There are no strength sessions provided. It is recommended that you at least do functional core sessions or at least a light weights workout to help prevent injury and maintain basic strength. This should take no more than 30min. Good days to do these sessions would be a Monday, Wednesday or Friday. Two sessions a week is adequate for strength workouts.
Long distance racing is all about pacing and nutrition when it comes to race day. It is very important to work out what nutrition and hydration works for you. On some of the longer weekend workouts it will give you a chance to practise using your nutrition and hydration. You should work out what works for you, your sweat rate and you can even get sweat tested:

https://www.precisionhydration.com/

If you swim with a swim squad or do track sessions you can replace the swims and interval run sessions with your club workouts. Make sure your coach is aware of your planned race.

Good luck, if you have any questions or need the plan changed to suit your schedule email nicktpscoach@gmail.com

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
05:39:00 06:00:00
Run x3
03:02:00 02:30:00
Swim x3
02:09:00 01:15:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
05:39:00 06:00:00
Run
03:02:00 02:30:00
Swim
02:09:00 01:15:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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