This is a 12 week plan for Intermediate/advanced athletes with experience of triathlons who want to be competitive in the Age group.

The plan starts by building base and endurance. During the critical weeks of the plan speed and threshold workouts are incorporated to increase VO2. It will get the body use to heavy load and recovery and add a competitive element to your race.

Weekly volume increases from 8 to 16 hours. The exception is in the recovery weeks every fourth week when training is greatly reduced for 4-5 days culminating with self-testing. These recovery weeks will allow for adaptation and improved performance.

The CYCLING workouts during the week are structured for use with a smart trainer. Long rides at the weekend give indicative power zones for when out on the road. Long rides on a Saturday. Before commencing the plan undertake and FTP or Ramp test.

The RUNNING workouts are based on power and for use with a STRYD power meter or similar. Long Runs on a Sunday. Before commencing the plan ensure your Critical Power is known and accurate.

By the end of the 12 weeks you will have excellent base fitness and have race speed be ready to race your A-priority, 113 km middle distance triathlon.