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Triathlon: Maintenance (Run Pace and Bike HR, 5 to 8 Hours per Week)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tricoachec (Team IronNavy)

All plans by this Coach
No Ratings

Length

12 Weeks

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?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

TARGET ATHLETE

This plan is intended for triathletes of all abilities, who can already comfortably swim for 30 minutes, bike for 60 minutes, and run for 35 minutes. It is designed to bridge the gap until the start of a formal training plan, or to maintain triathlon fitness during an extended race period.

100% STRUCTURED WORKOUTS

This plan leverages the TrainingPeaks structured workout feature with pace-based workouts on the run and HR-based workouts on the bike. Each workout can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:20 hrs 1:30 hrs
1,215m 1,829m
3:20 hrs 2:01 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:20 hrs 1:30 hrs
1,215m 1,829m
3:20 hrs 2:01 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Bolivar Gonzalez

Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.

Sample Day 1

0:30:00
32.55603420091385TSS
RF3

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 2

1:00:00
56.65166666666667TSS
CF9

5 minutes in Z1, 50 minutes Z2, 5 minutes Z1

Sample Day 3

1:00:00
58.31666666666666TSS
CCI1

5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1

Sample Day 4

1372m
SF1

300 yd Z1, 900 yd Z2, 300 yd Z1

Sample Day 4

0:35:00
29.480600155454223TSS
RRe4

35 minutes Z1

Sample Day 5

1:00:00
49.901666666666664TSS
CFo22

10 minutes Z1, 10 minutes Z2, 8 x (30 seconds Z5 uphill or simulated/60 seconds Z1) 28 minutes Z1

Sample Day 6

0:45:00
51.33614521714409TSS
RF6

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

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