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100%-Tri Middle Distance Triathlon Training Plan


Stefan Lawrence

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13 Weeks

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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.

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Plan Description

Welcome to the Team’s Middle-Distance training plan its aims are:

- To transition your base training to Triathlon event readiness
- To develop race specific fitness for your middle-distance triathlon
- Specific development of Sub Lactate energy systems
- Increase range on the bike while maintaining run fitness
- Development of race specific brick sessions

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:30 hrs 1:00 hrs
Bike x3
4:11 hrs 3:20 hrs
Brick x2
1:29 hrs 1:30 hrs
Day Off x1
—— ——
Run x1
0:54 hrs 1:15 hrs
Workouts Per Week Weekly Average Longest Workout
2:30 hrs 1:00 hrs
4:11 hrs 3:20 hrs
1:29 hrs 1:30 hrs
Day Off
—— ——
0:54 hrs 1:15 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Stefan Lawrence

Coach to both novice and high performance athletes. My services and coaching programs are not ability dependent, the only prerequisite is desire and motivation to improve. I offer fully personalised coaching packages with full guidance and feedback for athletes wanting to achieve their personal best as well as static training plans to enable you to have your best performance on the day that matters. Join TRI-SL-Training and start your triathlon journey with guidance and full support.

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