Theo Bierman's Sub-12Hr Full Distance Triathlon + Email Access to Coach: 17 Weeks
Theo Bierman's Sub-12Hr Full Distance Triathlon + Email Access to Coach: 17 Weeks
Length
17 Weeks
Plan Description
This is a Full Distance Long Course Triathlon training program for the intermediate to advanced triathlete who is looking to break his/her first 12 hour barrier. The program is set over 17 weeks with weeks 1 to 16 as the base and build weeks. Total training time for the entire plan is 255hours. This plan is designed to allow for effective recovery whilst building the endurance durability required for a sub 12 hour sustained race. Specific areas that make this program effective are:
- A diverse array of bike workouts is included to complement High Intensity over specific parts of the periodisation, which will ultimately keep the athlete looking forward to a change in bike workouts.
- Reduced swim workouts but designed with specific drills that will enhance swim efficiency and stroke for calculated execution on race day.
- Well designed and a highly recommended Strength and Conditioning program which will give all 3 disciplines the edge that is needed to accomplish a sub 12 hour finish time.
The athlete must be able to do the following COMFORTABLY before starting this program:
- Swim 2500 metres
- Cycle 3hrs
- Run 90mins
This is a program that I have successfully used myself and I also include email support if needed.
To view testimonials: https://u.ironman.com/profile-coach_profile/32731
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
04:19:00 | 02:15:00 |
|
Bike
x4
|
06:53:00 | 05:30:00 |
|
Swim
x2
|
02:24:00 | 01:30:00 |
|
Strength
x2
|
01:25:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:19:00 | 02:15:00 | |
|
|
06:53:00 | 05:30:00 | |
|
|
02:24:00 | 01:30:00 | |
|
|
01:25:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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