Intermediate 5150 Triathlon Plan - 9 hours Max (V3.11) - 11 weeks
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This Training Plan is aimed at the Intermediate 5150 (Olympic distance) triathlete who wants to prepare to compete in an Olympic distance triathlon.
5150 Triathlon Distance = 1.5km swim, 40km bike, 10km Run
The training starts at 7 hours and 46 minutes a week and builds to a maximum of 9 hours and 18 minutes per week.
The Bike sessions are based on %MHR (Max Heart Rate) so you will require a heart rate monitor.
The Run sessions are based on %MHR (Max Heart Rate) so you will require a heart rate monitor.
What is included with the training plan?
Included with this plan are sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.
What can you expect?
This plan is 11 weeks long:
Week 1: Test Week
Weeks 2 to 10: Build and Peak Training
Week 11: Race Week
Assumptions of this Training Plan -
You already have already completed at least 10 weeks of base training.
Requirements for this plan:
For the Swim Test - 25m or 50m swimming pool
For the Bike Test - an indoor trainer or Wattbike
For the Run Test - access to a 5km running route
##Must have a heart rate monitor for Bike and Run sessions.
If you have any questions, schedule a FREE virtual consultation through our website.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:21 hrs||0:45 hrs|
|2:08 hrs||1:06 hrs|
|2:40 hrs||1:30 hrs|
|1:32 hrs||2:05 hrs|
|0:16 hrs||0:20 hrs|
|0:15 hrs||0:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:21 hrs||0:45 hrs|
||2:08 hrs||1:06 hrs|
||2:40 hrs||1:30 hrs|
||1:32 hrs||2:05 hrs|
||0:16 hrs||0:20 hrs|
||0:15 hrs||0:20 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor