Full Distance Triathlon Plan INTERMEDIATE 22WKS
Full Distance Triathlon Plan INTERMEDIATE 22WKS
Author
Lana Burl
Length
23 Weeks
Plan Description
Thank you for selecting this Full Distance Triathlon training plan, proudly presented by LB Endurance.
The plan is intended for intermediate level triathletes that have completed some triathlons, and want to improve their performance at the Olympic (also called Intermediate or International) distance! The plan will prepare the athlete for an event with a 2.4 mile or 4000 meter swim, 112 mile or 180 km bike and 26.2 miles or 42 km run.
To start this plan, you should already be capable of swimming and biking at least two (up to four) times per week, and able to finish a run (can include walking) of at least one hour in duration. You should also be able to swim 2000 yards (or 45 minutes, with breaks) comfortably and bike for at least ninety minutes.
Each training week includes two or three swim workouts, bike workouts, and run workouts, plus one or two strength training sessions. You will also find one or two planned recovery days each week. Strength training and recovery are important to maintain the body, mind and soul while preparing for a triathlon.
Swim workouts are given as time and/or distance targets. Bike and run workouts are generally time based and bikes utilize Power for training zones.
Most bike workouts are provided as Structured Workouts that may be automatically downloaded to your training app or device, allowing easy use with virtual platforms like Zwift.
The plan also includes several tips and reminders to help you prepare for an enjoyable race day, including guidance on race fueling, gear, race planning and recovery.
Please have a doctor’s approval before starting this, or any exercise program.
Have fun! If you have questions, or are interested in enhancing this plan, contact me at lana@lbendurance.com or www.lbendurance.com. We offer plan enhancements such as schedule customization, training zone determination and race planning/feedback. As a LBE Training Plan customer, you will enjoy discounts on these services.
Follow us on Facebook and Instagram, and include #lbendurance and #legitbadass on all your social media posts.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x2
|
02:13:00 | 02:30:00 |
|
Bike
x2
|
03:44:00 | 05:30:00 |
|
Swim
x2
|
01:39:00 | 01:20:00 |
|
Strength
x2
|
00:45:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:13:00 | 02:30:00 | |
|
|
03:44:00 | 05:30:00 | |
|
|
01:39:00 | 01:20:00 | |
|
|
00:45:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.