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SCE Base / Transition (Intermediate, 3 Weeks + 1) Power & RPE, Reusable w/ Support

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SCE Base / Transition (Intermediate, 3 Weeks + 1) Power & RPE, Reusable w/ Support


Suzanne Atkinson

All plans by this Coach


4 Weeks

Plan Description

This is a 3 week plan suitable for intermediate triathletes who are at the start of their season or in a 3-4 week season break with a transition period. The plan consists of 1 week of preparatory skills and warmups like the Lunge Matrix, Myrtle Routine, Stroke Counting Videos and training log best practices.

This plan has 2 workouts per week in each discipline with test sets in each of the three sports to get you started for your next block of training towards the Olympic, Half or Full distance.

Use this plan 13 (or more) weeks out from your next Olympic, 17 weeks (or more) out from your next Half, or 21 weeks (or more) out from your next Long Course race

The assessment sets include a 1.5 mile run efficiency test, a 5k run test, a broken 1000m swim test and a 5'/20' cycling threshold field test (with power)

Why Buy From Steel City Endurance?

∙Flexible, detailed plan from world class coach Suzanne Atkinson, MD
∙Facebook Group for questions or help from fellow athletes
∙Balanced approach of scientific alignment (physiology, biomechanics, physics), reflection and restoration to develop your inner awareness and appropriate data analysis to help you reach your personal goal
∙Free updates included, reuse your plan multiple times.


My first tri this summer, I knocked 4+ minutes off my 1/2 mile swim. - David Young, Triathlete

I also REALLY like that I have a coach that is thinking outside the box. - Mike Quigley, Leadville 100 finisher

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Is this plan for you?

This is a 3 week Transition plan designed for the intermediate or advanced triathlon training for the Oly Distance or longer. This plan is situated at the beginning of a season or during a transition break of 3-4 weeks before your next training block.

You should be able to...

∙Run a 5k at your best effort
∙Own a power meter for the bicycle and heart rate monitor for the run
∙Can swim 1500 or more during a swim session
∙Currently training 3-5 hours per week
∙Have been training at your current load for at least 4-6 weeks injury free.

Other Plan Features

  • 1 week of pre-activities to familiarize with warmups, stroke counting and training log use
  • Assessment in each of the 3 sports by the end of the 3rd week to gauge your starting fitness
  • Mobility routine included
  • 3 week swim technique progression with focused areas of skill for each session

Still unsure?

Download this plan and review it in full for 24 hours. If still not happy, we will exchange it for a different one.
Refund are subject to Training Peaks™️ refund policy

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
00:52:00 00:45:00
Swim x2
01:11:00 01:00:00
Bike x2
01:19:00 01:25:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
00:52:00 00:45:00
01:11:00 01:00:00
01:19:00 01:25:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Suzanne Atkinson

Steel City Endurance, LTD

Coaching philosophy: "We are capable of more than we think we are."

Working with Outward Bound Wilderness taught me that we can push ourselves far beyond our preconceived physical and emotional limits. Suzanne excels at both technical instruction in swim, run & cycling skills as well as exercise science & evidence based periodized training for maximum performance.

  • 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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