This plan is far more challenging than the Standard Beginner Plan. Workouts are HR based for bike and run workouts. Swim workouts are based on threshold pace.
You should be able to swim at least 2km, cycle 40km and run 8km before starting this plan.
We use Joe Friel's 7 zones, follow this link for more info:
The plan is progressive and builds you up to being race ready for your Standard Distance Triathlon. There are some challenging brick sessions in there to get you used to the feeling of racing as well as multiple interval sessions.
If you feel sick or fatigued you should take 1 to 2 days off. Do not try to make up lost sessions, rather ease back into the programme.
There are no strength sessions provided. It is recommended that you at least do functional core sessions or at least a light weights workout to help prevent injury and maintain basic strength. This should take no more than 30min. Good days to do these sessions would be a Monday, Wednesday or Friday. Two sessions a week is adequate for strength workouts.
If you swim with a swim squad or do track sessions you can replace the swims and interval run sessions with your club workouts. Make sure your coach is aware of your planned race.
Good luck, if you have any questions or want the plan changed to suit your needs email firstname.lastname@example.org
2x200 swim warm up - 20sec rest
4x25 - hard - 15sec rest
12x50 - every 3rd hard - 20sec rest
8x50 - every 2nd hard - 20sec rest
4x50 - all hard - 30sec rest
400 easy to steady pull and paddles - 30sec rest
4x25 hard kick - 15sec rest
100 easy warm down
45min easy @ Z1HR - cadence @ 80-90rpm
4x30sec build efforts @ 85-95rpm
60sec easy recovery
6x4min @ Z3-4HR
2min easy recovery @ Z1-2
@ Remainder of the ride easy
400m easy warm up - mix it up with back stroke if you want to - 60sec rest
10x50m steady @ 80-90% of threshold pace for the 50m - 20sec rest
8x25m easy kick - use fins if you have them - 20sec rest
10x50m steady @ 90-100% of threshold pace for the 50m - 20sec rest
100m easy warm down
15min build warm up to a high Z1
5x30 sec build efforts/90sec easy
15sec hard/1min 45sec easy to steady
30sec hard/ 90sec easy to steady
45sec hard/75sec easy to steady
60sec hard/60sec easy to steady
75sec hard/45sec easy to steady
Remainder of the ride easy to make up 45min
400 easy pull warm up - 30sec rest
8x25 as 15m fast/10m easy - 15sec rest
8x50 @ race pace - 20sec rest
8x25 steady kick with kick board - 10sec rest
5x100m easy warm down - 20sec rest
15min warm up
10x60sec @ cadence @ 100rpm, keep the effort comfortable and no higher than Z2HR - 60sec easy
10min easy warm down
Easy 20min run @ Z1HR