TARGET ATHLETE:
Designed for intermediate athletes with prior sprint triathlon experience. Not suitable for beginners or those lacking a foundational fitness base. Ideal for athletes proficient in front crawl swimming, capable of cycling for at least 45 minutes, and completing a 5k run comfortably.

THE PLAN:
This plan assumes completion of a base/build period before commencement, focusing on preparing athletes for race readiness from a solid fitness foundation. It includes fitness benchmarking for tracking progress and determining appropriate training levels.

Sessions are straightforward yet highly effective, featuring key workouts that progress weekly with added intervals, duration, or reduced recovery. A typical week comprises 3 swims, 3 bikes, 3-4 runs (including short bricks), and 2 strength sessions, with key and supporting sessions for flexibility in managing busy schedules.

The plan operates on a 3-week cycle, with the third week designated as a deload/active recovery period. It encompasses all essential components for busy intermediate triathletes, including brick and mini-brick practises, structured run intervals and hill training, cycling hill workouts, strength training, progressive builds, active recovery, rest days, muscle energy techniques, recovery weeks, and race tapering.

STRUCTURED:
Swim workouts are structured, with detailed descriptions and accompanying video links provided for technique guidance. Bike sessions offer options for outdoor, manual turbo, and smart turbo setups, with structured power workouts compatible with various third-party apps. Run workouts vary between structured and unstructured, with unstructured sessions designed for Z2 endurance runs and structured sessions for interval training.

PLAN SUPPORT:
The plan includes a comprehensive welcome note outlining its usage and management for busy athletes, along with weekly training week introductions providing motivational tips and advice. Additionally, athletes have access to email support for clarifying any plan-related queries.

STRENGTH TRAINING:
Featuring two weekly strength training sessions and one session during recovery weeks, the plan incorporates exercises aimed at improving joint mobility and strength specific to triathlon demands. Detailed exercise videos and a PDF document with descriptions accompany the plan, along with iMoveFreely muscle energy techniques to enhance movement quality and reduce injury risk.

WHY BUY FROM ME?
Authored by Coach Jennie, a British Triathlon Level 3 Coach with over 10 years of coaching experience and a background spanning over 30 years in the fitness industry, including personal training, fitness instruction, and sports therapy. With recent qualifications as a Biomechanics Coach, Coach Jennie provides clear, concise guidance tailored to athletes' needs, aiming to facilitate understanding and improvement.

For further assistance, contact Coach Jennie at jennie@tribirdsportcoaching.com.
Enjoy the plan!