140.6 Triathlon Training Plan: 16 Week Intermediate Level Triathlete

Author

Mark Saroni

All plans by this Coach

Length

17 Weeks

Typical Week

3 Swim, 2 Other, 3 Bike, 1 Strength, 4 Run, 1 Custom, 1 Day Off

Longest Workout

1:00 hrs swim
6:35 hrs bike
3:00 hrs run

Plan Specs

triathlon ironman beginner intermediate masters multi day power based hr based pace based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

OVERVIEW
This plan is great for the athlete who has at least done 1-2 half-distance triathlons, and wants to step up to the full long course 140.6 triathlon, or a semi-experienced to experienced mid-pack intermediate triathlete who wants to finish and achieve a PR at a full distance triathlon. Before starting this plan, the athlete should have done aerobic endurance training without injury 8-10 hrs/week for at least 2 months (including 1-3 swims, 2-3 bikes, 3-4 run sessions per week) and is using a cycling power meter and a GPS and chest heart rate for cycling and running.

GOAL
Finish a full long course distance triathlon on and achieve a Personal Record (PR) time for the race distance.

BENEFITS
This plan will help a beginner to mid-pack triathlete step up their training through a progressive training plan that gives them periodized intensity, structured workouts, strength training, weekly training tips, and nuritional suggestions. It will give them a training structure and framework to help them achieve a PR.

SUPPORT
Included with the purchase of this plan is email access to a Paragon Training coach for plan-specific questions. If you have a question about a training zone, term definition, or whether to switch a session within a week, you can email a coach and we will respond to you within 48 hours.


WHO THIS PLAN IS FOR: Triathletes who are frustrated with lack of progress in training and racing and want a structure and framework for overcoming their obstacles and finishing in a PR time for the distance.

WHO THIS PLAN IS NOT FOR: Completely novice athletes who have not completed a half-distance triathlon, or athletes who are not familiar with training and racing with a cycling power meter or a GPS/heart rate run device. We can help you get up to speed with using these devices if you still want to use this plan. Contact us if this is your situation.

REQUIREMENTS
This plan assumes that your limiters are aerobic endurance and muscular endurance.
Important BASE phase metrics to track: Efficiency Factor (EF) and aerobic decoupling
Important BUILD phase metrics to track:

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:16
Training Load By Week
Average Weekly Training Hours: 10:16
Average Weekly Breakdown

Mark Saroni

Paragon Training

"Winning is a mindset, not a spot on the podium."

Mark is a full-time triathlon coach residing in San Antonio, Tx. He is dedicated to helping develop athletes and challenging them to pursue excellence in all facets of their daily life. He believes that a high-performance mindset is attainable for ALL athletes of ALL ability levels. Mark enjoys coaching swimmers, cyclists, runners, and triathletes who count sport as an integral part of their lives and assisting them in achieving their goals.

Back to Plan Details

Sample Day 1

1:00:00
46.69TSS
Test Preparation

This training session is to prepare for the Saturday FTP Test. Mostly easy, but with some efforts to help open your legs and lungs up for the hard effort in a few days. If you don't know your FTP or FTHR from a previous test, do 20 minutes very easy, 10 minutes so that you can still hold a conversation, followed by the 2 minute interval where you can just finish short sentences. Then cool down very easy again.

Sample Day 2

0:25:00
Core/Pelvis stabilization

2 rounds of:10 each leg SL glute bridges 10 each side opp. arm/leg raises from kneeling 20 glute bridge w/ ball squeeze 10 Heel taps (keep lower back flat) 10 each side clamshells 10 adduction/abduction each leg

Sample Day 2

0:20:00
Hip/Glutes band routine

MS: 20 reps each exercise]
http://www.youtube.com/watch?v=MTJPb4-YOmc

Sample Day 3

0:45:00
37.5TSS
Z2 - 45 Min Steady Run

Steady endurance run at Z1-Z2 HR
RPE 3-5
Complete some active stretching beforehand.
Good form and posture throughout run. Monitor cadence.

Recovery: rehydrate, carb/protein mixture, stretch/foam roll/ice bath if necessary.

Sample Day 5

1:20:00
90.7TSS
FTP Test - Standard 20min

Standard 20min Functional Threshold Power (or Heart Rate) "FTP" test. Ride ALL OUT at the 5min- and the 20min-section. Start strong and try your best to hold on to an even, but almost unachievable, pace.


To estimate your FTP, subtract 5% from the average power for the 20min section. Subtract 3% from 20min average heart rate and you'll have your FTHR.

After this, all your rides will be primarily based on your FTP zones (power or heart rate), and you will use RPE as a supporting metric to gauge your efforts.

Sample Day 5

0:50:00
22.3TSS
Easy Endurance Recovery Ride

Recover and spin out the legs from the hard FTP test effort. Do this immediately after you complete the whole FTP test ride.
Power at .0.40-0.60 of FTP
HR Z1
RPE 1-3

Sample Day 6

1:00:00
60TSS
Long Aerobic - Steady Z2

2ND MOST IMPORTANT WORKOUT OF THE WEEK. Steady endurance run at Z1-Z2 HR
IF around 0.70 - 0.75
RPE 2-4
Complete some active stretching beforehand.
Good form and posture throughout run. Monitor cadence.
Recovery: rehydrate, carb/protein mixture, stretch/foam roll/ice bath if necessary.

140.6 Triathlon Training Plan: 16 Week Intermediate Level Triathlete

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