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226 INTERMEDIATE Full Distance Fitness Build Triathlon Plan

Author

Pinnacle Multisport

All plans by this Coach

Length

12 Weeks

Plan Description

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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:59:00 02:30:00
Swim x3
02:50:00 01:15:00
Bike x3
04:17:00 04:30:00
Strength x2
01:17:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
03:59:00 02:30:00
Swim
02:50:00 01:15:00
Bike
04:17:00 04:30:00
Strength
01:17:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder of Pinnacle Multisport. 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. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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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