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226 INTERMEDIATE Full Distance Fitness Build Triathlon Plan

Author

Pinnacle Multisport

All plans by this Coach
No Ratings

Length

12 Weeks

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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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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:58 hrs 2:30 hrs
Swim x3
2:50 hrs 1:15 hrs
Bike x3
4:17 hrs 4:30 hrs
Strength x2
1:17 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:58 hrs 2:30 hrs
Swim
2:50 hrs 1:15 hrs
Bike
4:17 hrs 4:30 hrs
Strength
1:17 hrs 1:00 hrs

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 owner 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.

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