WTC Mooloolaba Triathlon

Average Weekly Training Hours 04:56
Training Load By Week
Average Weekly Training Hours 04:56
Training Load By Week

This plan is aimed at beginners to intermediate, it offers two sessions daily with a rest week every four weeks. This 12 week plan is tailored to ensure you can reach your desired goal for a standard distance triathlon in 12 weeks.

Sample Day 1
70TSS
Brick 2 - Swim Ride Run

Warm up Swim:
• 200m warm up with fins
• 200m drills with fins
• 200m kicking


Main Swim Set: repeat x 2 (1 set with pull buoy 1 set with fins)
• 4 x 100m fast, no holding back 15-20 sec RI
o 1 min RI
• 4 x 75m (25m easy) pull buoy fast, no holding back 15-20 sec RI
o 1 min RI
• 6 x 50m super fast, fins on, fast fast fast.


Ride Run Set: repeat x 2
Focus on quick transition, high cadence out of transition. Keeping HR and cadence high
• 1 x 4km ride
• 1 x 1 km run
• 1 x 4km ride
• 1 x 1 km hill run
RI 2 minutes


Super fast efforts, keeping HR high the whole time.
• 1 x 1km run
• 1 x 1km neg split run
COFFEE

Sample Day 15
0:49:00
52TSS
Brick 4 - Base

Ride 6 x 4 min efforts at 80-90% max HR, 
2 min at 60% max HR between intervals; 
10 min moderate run

Sample Day 29
1:40:00
80TSS
Ride 6 Run Brick

Ride Run Set: repeat x 2 RI 5min
Focus on quick transition, high cadence out of transition. Keeping HR and cadence high
• 2 x 4km loop
• 1 x 2 km run
• 1 x 4km loop
• 1 x 1 km hill run

Sample Day 43
0:49:00
52TSS
Brick 4 - Base

Ride 6 x 4 min efforts at 80-90% max HR, 
2 min at 60% max HR between intervals; 
10 min moderate run

Sample Day 64
0:49:00
52TSS
Brick 4 - Base

Ride 6 x 4 min efforts at 80-90% max HR, 
2 min at 60% max HR between intervals; 
10 min moderate run

Sample Day 71
0:49:00
52TSS
Brick 4 - Base

Ride 6 x 4 min efforts at 80-90% max HR, 
2 min at 60% max HR between intervals; 
10 min moderate run

Sample Day 78
1:00:00
60TSS
Easy Ride 1hr

Ride in heart rate zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.

Shannon Ahern
|
Westside Triathlon Club

Shannon has been involved in coaching and competing in Triathlon since 2000. With the background of accredited Level 1 Triathlon coaching, degree in Human Movement Studies and post graduate qualifications in Exercise Physiology, Shannon is able to develop specific nutritional and performance programs for the all athletes of Westside Triathlon Club. His coaching philosophy is to create an environment that encourages everyone to achieve their full potential.