Middle Distance Build & Final Phase - 9 week plan

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Middle Distance Build & Final Phase - 9 week plan


Stephen Walker


9 Weeks

Typical Week

2 Swim, 2 Bike, 4 Run, 1 X-Train

Longest Workout

1:00 hrs swim
3:30 hrs bike
2:00 hrs run

Plan Specs

triathlon beginner intermediate advanced masters power based hr based pace based

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A 9 week training plan for intermediate middle distance athletes, consisting of
6 week build phase which includes a 'big weekend' where the 3 disciplines are completed over full race distance on consecutive days
3 week race prep/peak phase which includes a metric day where all 3 disciplines are completed back to back over distances which are the metric equivalent to mileage (except swim which is full distance)
All swims listed as Lido should be completed in 50m pool or open water if possible, using wetsuit as much as possible to replicate race conditions.
midweek turbo sessions can be replaced with commutes, but should still include intervals as close as possible to % ftp shown
sessions prefixed with 'RW' indicate that this is recovery week and as such intensity should be slightly lower or duration is reduced for workouts.
long rides should be done on TT or race bike as much as possible in this period.
rides and runs listed as course recce should be completed on actual race course if possible, if not try to replicate the course terrain as much as possible.
All swims in Lido or open water should be competed in wetsuits where possible to replicate race day, unless your swim is likely to be non-wetsuit.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:59
Training Load By Week
Average Weekly Training Hours: 07:59
Average Weekly Breakdown

Sample Day 1

Lido swim

5x500m focus on form and even pacing

Sample Day 1

Ftp boost turbo

5:00 z2 w/up 3 X 15:00 @ 90% FTP 5:00 z2 ri 5:00 z2 c/d

Sample Day 2

Speed skills - intervals

Sample Day 4

Tempo run

Sample Day 4

optional -Ftp boost turbo

5:00 z2 w/up
3 X 10:00 @ 90% FTP
5:00 z2 ri
5:00 z2 c/d

Sample Day 5

optional cross-train

Sample Day 6

transition run

20 - Z3

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