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Novice 5150 Triathlon Program - 10 hours Max - 12 weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

MultiSportCoaching

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

**Popular

Description:
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.

Test week:

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.

Bonus:
Apply for a discount code here: http://bit.ly/MSCTPdiscount



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
2:37 hrs 1:30 hrs
Swim x3
1:12 hrs 0:45 hrs
Run x3
2:06 hrs 1:05 hrs
Brick x1
1:33 hrs 2:10 hrs
Other x1
0:20 hrs 0:30 hrs
Strength x1
0:12 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
2:37 hrs 1:30 hrs
Swim
1:12 hrs 0:45 hrs
Run
2:06 hrs 1:05 hrs
Brick
1:33 hrs 2:10 hrs
Other
0:20 hrs 0:30 hrs
Strength
0:12 hrs 0:15 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.

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