226 Full Distance Fitness Build Triathlon Plan

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226 Full Distance Fitness Build Triathlon Plan

Author

Pinnacle Multisports

All plans by this Coach

Length

12 Weeks

Typical Week

3 Swim, 3 Bike, 4 Run, 2 Strength

Longest Workout

1:15 hrs swim
4:30 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman beginner intermediate advanced time goal hr based

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Summary

This plan in intended for the triathlete looking to build fitness before a race specific plan leading up to a 140.6 race. To start this plan you should already be capable of swimming 1 hour, biking 90 minutes and running 1 hour. The emphasis in the first 8 weeks of this plan is on running. In the last 4 weeks the emphasis shifts toward the bike. Each week there are 3 swims, 2-5 rides, 4-5 runs and 1-2 strength workouts. Weekly volume increases from 12 to 17 hours. The exception is in R&R weeks every fourth week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance.

By the end of the 12 weeks you will have excellent base fitness and be ready to start the race specific plan to your A-priority, 140.6 race.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:26
Training Load By Week
Average Weekly Training Hours: 12:26
Average Weekly Breakdown

Simon Oliver

Pinnacle Multisports

Simon Oliver is the owner of Pinnacle Multisports. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best.

Sample Day 1

0:30:00

Downolad the Triathlon Strength Program pdf (click on the paper clip icon in the upper right). This will be your guide for strength training through the course of this plan.
WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm.

Sample Day 1

1:00:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details, click on the paper clip above to download a .pdf of the exercises.

Sample Day 2

1:00:00
Descending 100s

WU:
500 swim easy.
8 x 50 done as 25 drill and 25 swim.
MS:
7 x 100 (20”) #1 is easy. Descending time for each interval.
Rest 1-2 minutes.
3 x 100 (20”) each same pace as #7 of first set.
300 kick steady effort.
CD: 200 easy swim.
Total: 2400

Sample Day 2

0:45:00
Strides, 4-5, relax

Strides (this is best outdoors but may be done on a treadmill). Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 3

0:45:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).

Sample Day 3

1:00:00
Indoors-Isolated Leg Training

Isolated Leg Training (ILT) on indoor trainer. After warm-up, then alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 4

0:45:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).

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