Novice 5150 Triathlon Program - 10 hours Max - 12 weeks
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This plan will prepare you for a 5150 / Olympic distance triathlon if you have less than 10 hours of training in time per week
The program is 12 weeks long and is made up of:
1 Test week
10 Building training weeks
1 Taper weeks
Training volume builds from 6 hours and 31 minutes to a maximum of 9 hours and 28 minutes.
After completing the performance field tests, submit your data via our website and your personal training zones will be calculated and emailed to you.
Submit your data here: https://multisportcoaching.co.za/performance-data/
This is a free service.
The Training Zones for this program are based on:
Swim - %Threshold pace, you will need a pace clock
Bike - %MHR, you will need a heart rate monitor
Run - %MHR, you will need a heart rate monitor
As both the Bike and Run training are based on %MHR (percentage of Max Heart Rate), you will need to use a Heart Rate Monitor.
We whole-heartedly (See what we did there?) recommend the POLAR brand.
What you get extra:
You should always include Flexibility and Core Training sessions when doing Endurance training.
A sport-specific core strength, as well as a flexibility program, is available for download with this program.
Apply for a discount code here: http://bit.ly/MSCTPdiscount
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:37 hrs||1:30 hrs|
|1:12 hrs||0:45 hrs|
|2:06 hrs||1:05 hrs|
|1:33 hrs||2:10 hrs|
|0:20 hrs||0:30 hrs|
|0:12 hrs||0:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:37 hrs||1:30 hrs|
||1:12 hrs||0:45 hrs|
||2:06 hrs||1:05 hrs|
||1:33 hrs||2:10 hrs|
||0:20 hrs||0:30 hrs|
||0:12 hrs||0:15 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor