Browse More Plans

A 16 week, STANDARD TRI training plan (HR), INTERMEDIATE (for athletes with all-round ability)


Peter Wilby

All plans by this Coach


16 Weeks

Plan Specs

triathlon olympic intermediate hr based

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.

Still have questions about this plan?

Plan Description


We would love to hear about your progress with this plan. Don't be a stranger. By COMMITING to this plan you WILL be confident to EXCEL at your STANDARD DISTANCE TRI.

To support you, you are given access to the INNER CIRCLE on website. Here you can chat with other training plan athletes and access videos to the drills and techniques used in the plan. You also receive great discounts on other services like ADVENTURE SWIMS around the English Riviera.


This is a 16 week, STANDARD DISTANCE training plan (1500m swim, 40km bike, 10km run). The plan includes swim training (OW can be done in the pool); bike training designed for in- or out-side (with workout files to upload to your device); run training, including brick; and finally, strength (with follow along videos).

Swim training is improved with the use of a metronome but this is not essential. The bike and run sessions require a heart rate monitor. And for the strength sessions you need access to a gym or your own bar and weights.


This training plan would suit an INTERMEDIATE athlete with a fairly even skill level across the three triathlon disciplines. Most people have strengths and weaknesses but as long as you are capable to start this plan, you are capable to finish it.

If you currently swim around 1.5km once or twice per week, ride weekly and are confident enough to include some high intensity cycling, and if you can happily run for 30 minutes at a easy pace, without pain or the need to stop, then this is the TRIATHLON plan for you.


This plan has been set out with three simple categories of session:

EASY - anything that is mainly no higher than Z2 heart rate

THRESHOLD - anything with the focus being mostly higher than Z2 but mostly lower than FTHR

MAX - any session with the main focus above FTHR

The categories broadly set out the intensity of each session. However, an EASY bike ride is still tough if it is long. A short bike might really tough if it is MAX. MAX could be focused on neuromuscular adaptations in Z7 as well as anaerobic capacity (sprinting) in Z6 and VO2max in Z5. THRESHOLD could be around FTHR and Z4 but also quite long steady sessions in Z3. EASY will mainly be Z1 or Z2 but there might be bursts included, taking the muscles and power output right through the intensity range.


You need a solid base of fitness before starting. It would be ideal to have already completed an off season plan or be following the ROLLING plan before starting. This plan is designed to get you race ready by supplementing basic training with high intensity training (MAX) and race pace (THRESHOLD) training to maximise performance.

The timetable remains the same going through this entire 16 week plan but but the duration of some of the sessions increases. Each week has two swims, three rides, two runs and two strength and mobility sessions. If you have Training Peaks Premium you can easily drag and drop sessions to other days or you could contact me before buying the plan an I can do so for you and apply it to your account on receipt of invoice.


You will work off a four week training block (three weeks building fitness / one week easier). The preseason phase (P3) is 8 weeks. The competition phase (P4) is 8 weeks. The longest swim is 2.55km although the swims are mostly around 2km. The longest bike is two hours. The longest run is 60 minutes, EASY.


With access to the INNER CIRCLE you can ask questions about you training plan directly or openly to other training plan athletes and myself. You can will get further instruction on things like strength routines, indoor bike sessions and swim and run drills. If there is ever anything you need that is not on there you can request it. And you also get great discounts off other services at


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:27 hrs 2:00 hrs
4,178m 2,550m
1:21 hrs 1:20 hrs
0:54 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:27 hrs 2:00 hrs
4,178m 2,550m
1:21 hrs 1:20 hrs
0:54 hrs 0:30 hrs

Training Load By Week

Pete Wilby



My name is Pete Wilby. I am triathlon and open water swimming coach based by the sea in Teignmouth, Devon, UK. I coach triathletes and open water swimmers from beginner, right through to World Championship level.

My mission is to coach with a holistic perspective that helps people to excel. To summarise my philosophy, I have designed the LENS acronym (Life, Endurance training, Nutrition and Strength). This is how I - and I hope you will too - will view training and coaching.

Sample Day 1

W1 - SWIM - TEST - CSS test and zones setting for Training Peaks

Aim: go FAP on the 200m and 400m tt

WU: 200m easy,

Build: 4x 100m with 30s rests (at race pace checking your times are maintained).

Then: 4x 50m easy choice with 30s rests

TT1: 200m FAP

Then: 4x 50m really easy with 30s rests.

TT2: 400m FAP.

CD: 5 minutes easy swimming.

Sample Day 3

Triathlete circuit #1

Aim: core and stability

3x (10x knee hugs, 10x inch worms).
10m bear walk; 20x clam shells, laying hip abductions (ES).

3x (10x glute bridge on fit ball / 5x press up (slow)).

3x (12x singlle leg squats on boso ball (ES) / 20x crazy hops (ES)).

3x ( 20x squat and circle with med ball / 30x Russian twist with med ball).

3x (5x leg raises / 10x seated rows / 20s supine kicks).

10 minutes static stretching - 30s holds

Sample Day 3

W1 - BIKE - TEST - Coggan FTP/FTHR test

Aim: find functional threshold power (FTP) and functional threshold heart rate (FTHR) for future indoor/spin sessions

5 minutes easy spin 
3 minutes more focused (5/10) at 70rpm (feeling comfortable but becoming warm and focused)
2 minutes at 80rpm (don’t take away resistance)
1 minute 90rpm (don’t take away resistance)
4 minutes 90rpm holding any comfortable resistance ~blue zone, zone 2, 3/10)

3 x 30s wind ups with 30s easy spin (cadence 100rpm)
2 minutes easy
5 minutes all out (hard at first, but not so hard that you can’t complete the effort)
5 minutes easy
20-minute time trial effort (Stay in control and ride hard but consistent for 20 minutes. You
don’t want to fade before the end)
5 minutes easy spin the stretch and record FTP

Sample Day 4


Purpose: to increase the aerobic capacity to utilise fat stores.
Aim: a simple, flattish, endurance ride to enjoy

WU: let the intensity gradually rise to Z2 whilst watching cadence

2 minutes at 70rpm / 30s at 110rpm / 01:30 at 80rpm / 1 minute at 100rpm  / 02:30 at 90rpm / 02:30 at 95rpm

Main: Stay in Z3. Don't worry if you go into Z4 or 2 at times but try to adjust your intensity to average Z3.

This should feel quite easy and like you have a lot of extra in the tank. At the same time you can not loose concentration. Focus on cadence and steady HR.

CD: reduce intensity in last 5 minutes and gradually reduce cadence in last 02:30.

Sample Day 5

Preseason - Heavy weights

10x halos (ES)
12x downward dog shoulder press
30x shoulder taps on roller
YTWL - 10x Y. 10x T, 10x W, 10x L
20x half kneeling rotations (ES)
20x snow angles on roller

3x (5x dead lift bar / 6x bent over row dumbbell (ES)
3x (5x clean break bar / 6x split squats bar (ES)

Sample Day 5


Aim: swim a steady 1000m

WU: 200m very easy FC, 100m BC, 100m strong FC - with 20s rests

10x 100m at a steady feeling pace, check your times remain the same all the way through, take 20s rest after each rep.

CD: 100m really stretched out and relaxed

Sample Day 6


Aim: relax on the bike and begin training

WU: 10 minutes (raise cadence to 80-100rpm for 3 minutes then hold cadence and increase gears to a focused resistance).

Main: 30 minutes steady - stay focused, on the drops or tri bars, steady pace. RPE 3-4 / HR and power Z3. Ride for 30 minutes

CD: Spend 5 minutes slowing the legs down and follow up with the run.

Once off the bike find a good place to do the following four stretches:

1st) lay on back, feet flat on floor, knees 90 degrees – 1st gently drop knees to right, then left, keep moving from side to side ten times.

2nd) grab knees with hands and pull to chest so feet leave floor then circle the knees 10x one way, 10x the other.

3rd) on all fours, arch back, pushing chest to floor and head back, hold for 5 seconds, then arch towards the sky, tucking chin to chest, hold for 5 seconds, repeat both ways 5 times.

4th) lay on back again, wrap arms around shins, bring chin to chest and rock forward and ba

$100.00 - Buy Now