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2022 Alcatraz Triathlon - 16 week INTERMEDIATE

Browse More Plans

2022 Alcatraz Triathlon - 16 week INTERMEDIATE


Rachel Sears Casanta, Hypercat Racing

All plans by this Coach


16 Weeks

Plan Description

Are you ready to Escape?
Did you gain entry to this infamous race via the random lottery? Lucky you! You are in for a treat!
Did you qualify at a series event? Way to go! Let's do this!
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 conquer Alcatraz in 16 weeks.

Your plan includes access to Hypercat Racing's Coach Rachel Sears Casanta (former pro triathlete) for your questions along the way. Even if you have never been to San Francisco, you will arrive race week feeling confident and ready to conquer!

Plan to commit approximately seven to ten and a half 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 25+ page training plan reference guide. Also included in the reference guide is a swim pace chart, equipment checklist and comprehensive collection of Alcatraz course tips for the swim, bike run and both transitions. In addition, a special bike course hints and tips overview is also included.

Regular benchmark sessions in swim, bike and run are schedules at regular intervals over the course of 16 weeks so that you can gauge your progress.
Our coach support through email, social media and the is insurance to help you get the most from your training time and your money!

We want you to be grinning ear to ear as you come down the final stretch on Marina green on race day!

You can purchase this program directly at Hypercat Racing for a lower cost:

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
02:27:00 01:35:00
Swim x3
02:17:00 01:10:00
Bike x3
03:22:00 02:15:00
Strength x3
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:27:00 01:35:00
02:17:00 01:10:00
03:22:00 02:15:00
—— ——
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?
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