T100 Triathlon PTO 100km 16 week Plan | Heart Rate & RPE | S&C | Email access to coach
T100 Triathlon PTO 100km 16 week Plan | Heart Rate & RPE | S&C | Email access to coach
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Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your 16 Week T100 Triathlon Training Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
A 100K triathlon is made up of a 2k swim (1.2 miles), an 80k bike (49.7 miles), and an 18k run (11.2 miles), for a total of 100K, or 62.1 miles.
The T100 is longer than an Olympic distance triathlon but less than a 70.3 half iron distance. Bearing this in mind you don't want to over train or under train so a plan designed specifically for T100 is a good idea.
This plan includes:
- Fully structured training sessions for the swim, bike and run with Heart Rate and RPE targets.
- You plan can be used with smart watches and indoor trainers, treadmills and outside
- Can be used with Garmin, Polar, COROS and other devices
- Includes Strength and Conditioning to help avoid injuries
- Training and racing tips.
- Email access to your coach.
This 16-week 100K triathlon training plan is ideal if you have at least one season of experience racing long-course triathlon.
A typical week has two swims, three bikes, three runs, and two recommended strength sessions. Your long rides are on Saturdays and your long runs are on Sundays; Mondays can be used for optional third swims or can be your day off. There are brick workouts on Saturdays beginning with week four.
The plan begins with 3600 yards/meters of swimming, 3 hours 30 minutes of cycling, and 2 hours 30 minutes of running. It peaks in week 13 with 6000 yards/meters of swimming, 5 hours 25 minutes of cycling, and 4 hours 30 minutes of running.
Before you start the plan you should have a been training for around 8 hours per week for 4-6 weeks.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN U Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and triathlon event!
Read what other Athletes a saying about my plans
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
03:16:00 | 02:00:00 |
|
Other
x3
|
00:43:00 | 00:20:00 |
|
Bike
x3
|
04:15:00 | 02:45:00 |
|
Swim
x3
|
01:49:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
|
strength
x1
|
00:33:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:16:00 | 02:00:00 | |
|
|
00:43:00 | 00:20:00 | |
|
|
04:15:00 | 02:45:00 | |
|
|
01:49:00 | 01:00:00 | |
|
|
—— | —— | |
|
|
00:33:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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