Jersey Triathlon 12 week Plan - Intermediate

Average Weekly Training Hours 08:04
Training Load By Week
Average Weekly Training Hours 08:04
Training Load By Week

This program is for the intermediate triathlete that wants to push themselves.
You need to use a heart rate monitor and know your zones. See the attached link from Joe Friel.
It involves 2-3 workouts of each discipline each week.

Read the below article by Joe Friel if you don't know what your Heart rate zones are. It is important you know!
https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/

If you have any questions email nick@tpscoach.com if you want anything changed or moved around to suit your schedule.

Sample Day 1
0:40:00
1200m
Swim

Easy swim as:
6x50m easy swim @ RPE 2 - use a pull buoy - take 20sec rest between each 50m. Try to use the pool side clock to get an idea of the time you are swimming or use a stopwatch. They should all feel easy.
4x75m easy to moderate swim @ RPE 2-3 - swim at a similar pace to the 50m repeats you did. Take 20sec rest between each 75m. 
5x100m swim as:
2x(25m picking up the pace through the 25m to RPE 5-6; 25m easy @ RPE 2)
100m easy warm down @ RPE 2

Sample Day 5
0:40:00
1300m
Swim

12x100m as:
4x100m easy warm up swim @ RPE 2 with 30sec rest
4x100m moderate using a pull buoy @ RPE 3 with 30sec rest. Swim these a bit faster than the warm up.
4x100m as 25m easy @ RPE 2/50m fast @ RPE 5-6/25m easy @ RPE 2 - 30sec rest


100m easy warm down @ RPE 2

Sample Day 7
0:45:00
Long run

Up to 45min easy to moderate run @ Z1-2HR

Sample Day 8
0:50:00
1700m
Swim

Easy swim as:
8x50m easy swim - use a pull buoy - take 20sec rest between each 50m. Try to use the pool side clock to get an idea of the time you are swimming or use a stopwatch. They should all feel easy.
6x75m easy to moderate swim - swim at a similar pace to the 50m repeats you did. Take 20sec rest between each 75m. 
7x100m swim as:
2x(25m picking up the pace through the 25m; 25m easy)
150m easy warm down

Sample Day 12
0:45:00
1600m
Swim

15x100m as:
5x100m easy warm up swim with 30sec rest
5x100m moderate using a pull buoy with 30sec rest. Swim these a bit faster than the warm up.
5x100m as 25m easy/50m fast/25m easy - 30sec rest
100m easy warm down

Sample Day 13
0:15:00
Run after the bike

15min run off the bike @Z2-3HR. Keep the effort controlled, you are not trying to run to fast. The purpose of this run is to adapt to running off the bike

Sample Day 19
0:50:00
1900m
Swim

18x100m as:
6x100m easy warm up swim with 30sec rest
6x100m moderate using a pull buoy with 30sec rest. Swim these a bit faster than the warm up.
6x100m as 25m easy/50m fast/25m easy - 30sec rest
100m easy warm down

Nick Saunders
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Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company. TPS was founded by Ben Bright back in 2010 and joined by Nick Saunders and Andy Brodziak.
TPS offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances.
  • Precision Hydration Sweat Testing by Andy Brodziak.