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TRI L3 Advanced Part 2 - 4 week Isolation Training Plan - 17hrs/week by SB Coaching

Includes Structured Workouts

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

Learn More about Structured Workouts.


Simon Brooker

All plans by this Coach


4 Weeks

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

This 8-week plan is designed for triathletes with no swim access due to COVID-19 and to follow on from part 1.

The plan is designed to be more than just maintenance - we want to double down on running and cycling and improve those two disciplines. The Strength & Conditioning work in the plan will facilitate such improvements, but will also be helpful once you get back into the pool again.

While we are working to improve your capacity on the bike and run, the plan is designed so as not to push you to the absolute limit (which could potentially cause immuno-supression). Rather, you will be holding a consistent workload week to week, where the individual days vary from lower to higher training load, but on a weekly basis training load is fairly constant and should feel sustainable. In other words, the plan is what we might call "modern base training". The emphasis is on aerobic endurance, but no aspect of fitness gets left behind, and there will be some work done on each of the important elements of fitness, including strength endurance, neuromuscular efficiency, aerobic capacity (VO2max), and fractional utilisation of VO2max (e.g. tempo/threshold).

The plan is based around a 5-zone system (Recovery, Endurance, Tempo, Threshold, VO2max), so you can use it with any devices (Heart Rate, Pace and/or Power) as long as you establish your 5 training zones for that particular measure of intensity.

The structured workouts in the plan are written based on power (cycling) and pace (running).

The plan is perfect for those training around 17 hours per week but can be used by anyone training between 15-20 hours per week.

If you're training less than 17 hours, feel free to drop a session, especially in the early weeks, to not make to big a jump in training volume.

If you're training more than 17 hours, feel free to extend some sessions (with easy endurance) or even add some sessions (again, easy endurance) to reach your typical training volume.

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

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
05:00:00 01:45:00
Strength x5
02:30:00 00:45:00
Bike x4
09:30:00 03:30:00
Workouts Per Week Weekly Average Longest Workout
05:00:00 01:45:00
02:30:00 00:45:00
09:30:00 03:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Simon Brooker

Simon Brooker Coaching

Whether you are looking at completing your first running or multisport event or are a seasoned athlete, I can work with you to help you achieve your goals through smart programming individualized to your goals and around your personal commitments.

If you are a more seasoned athlete I can also offer personalised individual event specific programs.

For those athletes based in Brisbane, Australia I can also can offer running form analysis or 1 on 1 sessions as required.

  • 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.

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