Browse More Plans

2022 Alcatraz Triathlon - 12 week INTERMEDIATE


Rachel Sears Casanta, Hypercat Racing

All plans by this Coach


12 Weeks

Plan Description

Get ready to tackle one of the world's most challenging and most famous triathlons! This training plan is designed to prepare you, an advanced beginner to intermediate level triathlete, to successfully 'escape' in 12 weeks.

This is more than a training plan! Your program includes support from Hypercat Racing coach, Rachel Sears Casanta for your training plan questions along the way. Even if you have never been to San Francisco, you will arrive race week feeling confident and ready to conquer! You will also receive weekly e-newsletters specific to your training and preparation for Alcatraz.

Plan to commit approximately seven to eleven hours per week to training. The plan schedule is structured with one to two workouts per day, six days per week: three swims, two to four bike rides, and three to four runs. Training is periodized with progressions in distance and intensity so that you will be ready to escape strong and confident on race day.

The plan includes a 30+ page training plan reference guide. Also included in the reference guide is a swim pace chart, equipment checklist and comprehensive collection of course tips for the swim, bike run and both transitions. In addition, an extensive bike course hints and tip are also included.

Regular benchmark sessions in swim, bike and run are schedules at regular intervals over the course of 12 weeks so that you can gauge your progress. There is also a strength training program included in the plan. Our group coach support through our Facebook group and email communications are insurance to help you get the most from your training time and your money!

Your training plan will be delivered via TrainingPeaks. A 'basic' TrainingPeaks account is included with the purchase of this training plan.

The cost of this training program is less if you purchase directly on the Hypercat Racing website via this link:

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:26:00 01:35:00
Swim x3
02:20:00 01:10:00
Bike x3
03:24:00 02:30:00
Strength x2
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:26:00 01:35:00
02:20:00 01:10:00
03:24:00 02:30:00
—— ——
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Rachel Sears Casanta

Hypercat Racing

Coaching athletes to excellence in running, duathlon, triathlon, paratriathlon, time trial and ultra cycling. Train smart, race faster!

Individualized online/remote coaching packages for a variety of needs & budgets.
Custom, pre-built plans and race specific training plans for the self-directed athlete.

Professional Bike Fit & Bike Customization services Cycling skills & run technique clinics and camps.

  • 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.

Still have questions about this plan?
$139.99 - Buy Now