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.