2020 Jersey Triathlon Advanced 12 week plan

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2020 Jersey Triathlon Advanced 12 week plan


Nick Saunders

All plans by this Coach


12 Weeks

Typical Week

3 Swim, 4 Run, 3 Bike, 1 Other

Longest Workout

1:00 hrs swim
3:00 hrs bike
1:20 hrs run

Plan Specs

triathlon olympic advanced hr based

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This plan starts on the 27th of April. It is intended for athletes that have good experience with racing and training that want to train with structure. The plan is progressive. You should be able to cope with 10-12hrs of training a week.
It includes local triathlons in Jersey.
You need to use a heart rate monitor and know your zones. See the attached link from Joe Friel.
It involves 2-3 workouts of each discipline each week.

Read the below article by Joe Friel if you don't know what your Heart rate zones are. It is important you know!


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:13
Training Load By Week
Average Weekly Training Hours: 10:13
Average Weekly Breakdown

Nick Saunders

Triathlon Performance Solutions Ltd

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.
  • Precision Hydration Sweat Testing by Andy Brodziak.

Sample Day 1

Aerobic swim 200's

Warm Up:
200m easy warm up- 20sec rest
200m as 25 unco or one arm drill/25 swim - 20sec rest
200m 25 side kick/25 swim - 20sec rest
2x100m build - 20sec rest
2x100m easy - 20sec rest
Main Set:
2x200m steady pull/paddles - 30sec rest
2x200m steady pull - 30sec rest
200m as 50m swim/50m pull/50m kick/50m swim

Sample Day 2

Cycle - 10x1min

15min easy to steady warm up if on a turbo or up to 30min if outdoors.
4x30sec build efforts/30sec easy
Main set:
10x1min @ working up to Z3-4HR with 2min easy recovery
Your cadence should be @ 95rpm when doing the intervals and @ 80rpm when recovering
5-10min warm down if on turbo or up to 20min if outdoors. No need to ride more than 90min in total if outdoors.

Sample Day 2

Run 30min

30min easy to steady run @ Z1-2

Sample Day 3


15min easy jog @ Z1-2
4x80m strides @ building to 10km race pace/walk back recovery
1200m as easy jog the bends and stride the straights
2x5x400m @ your 10km race pace - this should be under your threshold HR with 30sec standing recovery.
Extra 60sec after 5
Check the link below to work out your pace if you know your 10km race time - look at the 400m splits

10min easy walk/jog or at least walk around the track for warm down

Sample Day 3

Pacing session 9x100

400 easy pull warm up + 30sec
300 easy freestyle with back stroke every 3rd length + 30sec
200 as 25 kick/25 swim + 30sec
100m as 25 build/25 easy + 30sec
Main Set
3x3x100m as:
1st set: 3x100 @ steady - 10sec rest
2nd set: 3x100 @ tempo - 15sec rest
3rd set: 3x100 @ hard - 20sec rest
8x25 hard to max @20sec rest
200 easy warm down

Sample Day 4

Easy Cycle

Up to 75min easy to steady cycle @ Z1-2HR, keep the effort easy on this especially as you did track yesterday. Keep the ride on flat terrain and spin it out.

Sample Day 5

Run 30min

30min easy to steady run @ Z1-2

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