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Triathlon: 2.4 mi swim, 112 mi bike, 26.2 mi run - Intermediate: 7.25 to 18 hrs/wk

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Triathlon: 2.4 mi swim, 112 mi bike, 26.2 mi run - Intermediate: 7.25 to 18 hrs/wk

Author

Gale Bernhardt

All plans by this Coach
4.67 (6)

Length

13 Weeks

Plan Description

This is the sister plan to the famous “13 Weeks to a 13-Hour IRONXXX" plan printed in Triathlete magazine in 1999 and is appropriately titled “13 Weeks to a Sub-13-Hour IRONXXX.” If it is possible to train to successfully finish a 2.4mi swim, 112mi bike, 26.2mi run distance event in 13 hours with 13 weeks of preparation, not training over 13 hours in any given week; how about breaking the 13-hour mark in 13 weeks of training? It is that very question that inspired me to design this plan.

This plan is for the experienced triathlete, who currently averages 12 hours of training per week. You can swim two to three times per week for about an hour. You ride two or three days per week and a three-hour ride is easy and normal for you. You run two or three days per week and can comfortably run long for between 1:30 and 1:45.

You can see if the plan is right for you by having a look at the Plan Preview. Weekly training hours for the plan are between 7:15 and 18:00. To best utilize the plan you need to know your T-Pace in swimming (see the Swimming Intensity document) in the Supporting Document downloads and heart rate zones discussed in the Intensity document.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.


Originally appeared in “Triathlete Magazine.”

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:36:00 01:30:00
Run x3
03:11:00 03:15:00
Bike x3
05:12:00 06:00:00
Strength x1
00:51:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Swim
02:36:00 01:30:00
Run
03:11:00 03:15:00
Bike
05:12:00 06:00:00
Strength
00:51:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com


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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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