Intermediate 5150 Triathlon Program - 9 hours Max - 12 weeks (V3.1)

Average Weekly Training Hours 08:02
Training Load By Week
Average Weekly Training Hours 08:02
Training Load By Week

*Updated for 2019

This training plan is designed for the time-crunched Intermediate 5150 participant who wants to successfully complete the event in their age group.
The program includes an initial TEST week. You will then build from week 2 to 10 week, taper down in week 11 for the race and have recovery week afterwards..

Training time builds from 7 hours and 46 minutes to a maximum of 09 hours and 17 minutes.

After completing the tests, please email your results to test@multisportcoaching.co.za .
Your training zones will be re-calculated and emailed to you.
This is a free service.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Sample Day 1
0:45:00
2000m
Swim Test - CSS Test

Download attached PDF

WU: (Warm Up)
200m swim long and easy
200m kick with a board
200m swim at a medium pace
100m kick with a board
6 x 50m building to race pace on 60 secs

Rest 1 min

MS: (Main Set)
400m Time Trial
Rest 1 min
200m swim long and easy
Rest 1 min
200m Time Trial

LD: (Loosen Down)
200m swim long and easy

*Record your total time for the 400m TT
**Record your 100m splits if possible

*Record your total time for the 200m TT
**Record your 100m splits if possible

Submit your data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 1
0:45:00
30TSS
Bike Recovery 2.11.045.03

WU:
5 mins Z1 @80-90rpm

MS:
35 mins Z2 @90-100rpm

LD:
5 mins Z1 @80-90rpm

Sample Day 2
1:06:00
44TSS
Run Endurance

WU:
15 mins Z1

MS:
15 mins Z2
3 mins walk
15 mins Z1
15 mins Z2

LD:
3 mins walk

Sample Day 3
1:15:00
69.7TSS
Bike Test - 20 min FTP

*Download the PDF attached

WU:
20 mins Z1
1 min Z5 "wind up's"
1 min Z2 between (100 RPM pedal cadence)
repeat 3 times

4 mins Z1

MS:
5 mins Z4 (a good solid effort)
10 mins Z1
20 mins Z4 (TT effort keeping control, hard but steady so that you can complete the last 5 mins with an all out effort)

LD:
10 mins Z1

*record your Max and Average heart rate for the 20 min TT
**record your Max and Average power for the 20 min TT
***record your Heart Rate, Power and distance at 5 mins, 10 mins, 15 mins and 20 mins of the 20 min TT.

Submit your data here: https://multisportcoaching.co.za/performance-data/

Sample Day 3
0:30:00
1500m
Swim Endurance

WU:
200m swim
200m kick
200m pullbouy
4 x 50m (25m drill, 25m steady swim)

MS:
6 x 100m @ CSS pace
15 secs rest

LD:
100m easy swim

Sample Day 4
0:45:00
30TSS
Bike Recovery 2.11.045.03

WU:
5 mins Z1 @80-90rpm

MS:
35 mins Z2 @90-100rpm

LD:
5 mins Z1 @80-90rpm

Sample Day 5
0:30:00
20TSS
Walk

easy walk to ease the stiffness after the TT effort

Coach Shamus
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.