4 Week Intermediate Triathlon Plan 2

Average Weekly Training Hours 09:43
Training Load By Week
Average Weekly Training Hours 09:43
Training Load By Week

4 week follow on plan with more intensity for the intermediate/advanced athlete- Olympic distance through to 70.3

Sample Day 1
2400m
49TSS
Swim

Warm up Set- 1 x 200 easy 1 x 200 as 25 left 25 free 25 right 25 free 1 x 200 pull- pull buoy, Main Set- 2 x 300 free as 50 steady 25 hard 30 sec rest interval 1 x 100 kick 2 x 300 free fins & paddles as 50 steady 25 hard 30 sec rest interval 1 x 100 kick, Sprint Set- 4 x 25 sprints 2 breaths per 25 15 sec rest interval, Warm down Set- 1 x 300 easy mixed

Sample Day 1
1:00:00
39.99TSS
Run

AE1. Easy Run 60min HR
Run in heart rate 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy.

Sample Day 2
2:00:00
75TSS
Bike

Sample Day 3
2500m
52TSS
Swim

Warm up Set- 1 x 500 easy as 300 swim 200 kick fins, Drill Set- 3 x 100 as 50 left 50 right arm 15 sec rest, Main Set- 16 x 50 free zone 3 no fins 70% 15 sec rest 1 x 100 easy kick fins, 6 x 50 fins & paddles zone 4 15 sec rest, Warm down Set- 1 x 200 easy

Sample Day 3
1:30:00
79.98TSS
Run

AE2. Aerobic Threshold (AeT) Steady State 1.25h (50min) HR+pace
May be done outdoors or treadmill. Warm-up 15 minutes. Then on a mostly flat course run 50 minutes at 30 bpm (+/-2bpm) below your 5a zone (FTHR). Focus on good form with a comfortably high cadence and somewhat flat footstrike (not on heavily on heels or toes). Cool down in heart rate or pace zone 1 for the remaining portion of this session. If using a GPS device (recommended), afterwards determine your 30-minute Efficiency Factor (EF). EF should gradually increase over several weeks. (EF is shown on the analysis feature of TrainingPeaks for this workout.)

Sample Day 4
2:00:00
97TSS
Bike

30-30s on hill
Warm up. Then on a short, moderate to steep (4-8%) hill sprint uphill at a high cadence, out of saddle for 30 seconds at power zone 5. Turn and coast/spin back down the hill for 30 seconds. Do 24 of these repeats breaking them into sets of 5 with 3 minutes or more of recovery between sets. Cool down by spinning easily in HR 1 zone.

Sample Day 5
2400m
51TSS
Swim

Warm up Set- 1 x 400 skps fins & snorkel, Drill Set- 4 x 75 as 50 drill 25 swim form 15 sec rest interval, Main Set- 4 x 75 free zone 3 20 sec rest interval 1 x 200 pull- pull buoy & paddles zone 2 4 x 75 free as 25 hard 50 steady 20 sec rest interval 1 x 200 pull- pull buoy & paddles zone 2 1 x 100 easy kick, Sprint Set- 12 x 25 as 3 x 25 sprints 1 x 25 swim-out 15 sec rest interval, Warm down Set- 1 x 300 easy choice

Kyle Main
|
Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing