• 12-week progressive plan
• There are 2 swims, 3 cycles and 4 runs on average per week.
• Structured swim, cycle and run workouts that can upload to a Garmin or similar device
• HR zones set using Joe Friel formula
• Every 4th week is a recovery week with an option to race
• One day off a week
• Detailed description of each session
• Optional sessions if you feel like skipping a session
The plan is progressive and builds you up to being race ready for your Standard Distance Triathlon.
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 nicktpscoach@gmail.com
Triathlon Performance Solutions (TPS) is a UK based coaching company and 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 from sprint distance to Ironman