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Intermediate 5150 Triathlon Plan - 9 hours Max (V3.11) - 11 weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

11 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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.
https://multisportcoaching.co.za

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
01:21:00 00:45:00
Run x3
02:09:00 01:06:00
Bike x3
02:40:00 01:30:00
Brick x1
01:32:00 02:05:00
Strength x1
00:16:00 00:20:00
Other x1
00:15:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Swim
01:21:00 00:45:00
Run
02:09:00 01:06:00
Bike
02:40:00 01:30:00
Brick
01:32:00 02:05:00
Strength
00:16:00 00:20:00
Other
00:15:00 00:20:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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