This is the BTF ‘Dedicated’ training plan. It is for triathletes with significant race experience; it balances work and training alongside family time with training starting to be more of a focus. You may have considered hiring a coach to help you move your involvement in the sport to the next level. Triathletes following this plan would have completed a number of triathlons and have time to train 8+ hours a week.

This plan will be heavily focussed on building a strong aerobic base so that athletes are ready to compete in a number of races during the year. This will allow not losing too much aerobic and muscular conditioning if they have some easier weeks while focussing on racing. Much like the other programmes available, the programme will focus on consistent training. It is much better that you finish the first week feeling like you could have done more, than feeling absolutely exhausted.

A number of the sessions will be monitored based on % of MAX HR and perceived exertion. An HR monitor will be very useful for these sessions as it will give a reliable physiological metric to measure. You can also use your functional threshold power and HR if you know them.

Training peaks will give you many options for daily monitoring metrics; we advise regularly monitoring sleep hours, sleep quality and using the session emoji so you can quickly look back through to see how the sessions have progressed. If there is a consistent trend of ‘positive faces’, it will suggest that the programme is in the right area, but if there is a consistent number of ‘negative faces’ it may mean that you are starting to struggle with the programme. There may be a need here to either miss a session or have a rest day.

When you have completed the four weeks, we would strongly recommend joining your local club/group or finding a coach who can allow movement to a more specific, personalised training plan to take you to the next level in your triathlon journey.

Before starting any training plan please consult your doctor to ensure you are in a good physical condition. If you begin to feel unusually tired at any point during this plan please don't hesitate to take a break and miss a session here or there.