Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

12 week intermediate/advanced middle distance triathlon base phase plus strength and conditioning

Browse More Plans

12 week intermediate/advanced middle distance triathlon base phase plus strength and conditioning

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tim Pigott

All plans by this Coach

Length

12 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 is a 12 week triathlon middle distance base plan with detailed strength and conditioning, specifically designed for triathletes in the build phase of their training cycle. It works through 3 x 4week blocks with 3 sessions per week.

There are video demonstrations for each of the gym exercise on the plan for your reference. You will also have access to a larger library of exercises as part of joining Team HP3. Within the plan there are recommendations for regression exercises in case you are finding a particular exercise difficult on any given day. If you can only do 2 strength sessions per week then you can either lengthen the plan, or drop the 3rd session in the week.

You are expected to have access to a gym with dumbbells / barbell, leg press, etc. however all exercises can be modified to use resistance bands if required.


This plan is written by head coach Tim Pigott and strength and conditioning coach Morgan Ogle.

Examples of the S&C sessions are shown here

Qries


Qries

Qries

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

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Muscular Endurance & Capacity Building

Strength00:45:00
General preparatory session where we focus on muscular endurance and building capacity.
Details

Skills and drills B

Bike01:00:0045 TSSStructured Workout
Turbo skills n' drills.
Warm up with cadence increasers starting @ 65 rpm > 120 rpm every minute > 5 rpm – 3 mins recovery
Large chain ring single leg (1 leg doing most of the work the other floating along) 3 mins left @ 50 – 60rpm – 3 mins right – 1 min recovery
4 mins left @ 40 -50 rpm – 4 mins right – 2 mins recovery
Climb standing 5 mins @ 50 rpm – 5 mins @ 70 rpm then 10 mins SCR spin rec.
Spin ups 5 x 1min start @ 90 – 100 rpm then 100 – 110 / 115-120 / 125- 130 / 135 – 140 !
Spin down Small chain ring 3 mins
Details
Tuesday

Swim 1k TT

Swim2000 m
Warm up with 5x 100m progressive
TT - 1000m (note your 500m split) Aim for an even split.
Cool down 5x 100m easy relaxed swimming
Details

Easy 50min with technique focus

Run00:50:0047 TSSStructured Workout
Easy aerobic run with technique cues

Technique focus:

1) Lift your head as tall as possible - imagine a string pulling the top of your head up to the sky. Keep your gaze looking forward and the head as still as you can.

2) Keep your shoulders back, swinging the arms so that you pull the elbows back but don't let the hands come forward and in front of your body (only coming to just forward of your ribs). Relax the fingers so they can gently brush your lower ribs/waist.

3) While staying tall have a slight forward lean coming from your hips/pelvis. Imagine you are being pulled forward from the front of your pelvis. Let gravity assist your forward progress, your feet are then just landing under your centre of gravity and preventing you from falling flat on your face!

4) Pick your heels up, focus more on the lifting your feet quickly off the ground than the landing. Keep that cadence quick and foot fall light.

5) Imagine your foot like a tripod with the contact points being; 1) base of the big toe, 2) base of the little toe, 3) heel. Try landing with a flatter foot strike and keep pressure even between these 3 contact points. Where does your foot need to land to even out these loading points?
Details
Wednesday

Muscular Endurance & Capacity Building

Strength00:45:00
General preparatory session where we focus on muscular endurance and building capacity.
Details

Bonus extra - General endurance with cadence changes 60mins

Bike01:00:0041 TSSStructured Workout
4x 10min (every 3rd at <65rpm) - 2min easy spin
Details
Thursday

Strength set 4x7mins Copy

Bike01:15:0085 TSSStructured Workout
Low cadence strength set
WU then 4 x 7 mins LCR @ 60 rpm – 7 mins recovery SCR @ 90 + rpm
SCR @ 90 + rpm
Then S/D
Details
Friday

Sprint set

Swim2000 m
Warm up 400m
8x50's 15' rest
20x25's on 60' 3 hard / 1 easy
easy 200m
5x 100m moderate - 10' rest
200 cool down
Details

Muscular Endurance & Capacity Building

Strength00:30:00
General preparatory session where we focus on muscular endurance and injury prevention exercises
Details
Saturday

Long run progression with cadence check and strides

Run01:10:0068 TSSStructured Workout
Long run

Warm up ending with 2 sets of Fast Feet – walk back recovery
Then do a set of strides ( 30” fast – 30” recovery)

During the main set include stride counts every 5 mins for 1 min.
Needs to be 90 spm = 15 on 1 leg in 10” x 6 = your score

Add strides in the last 10 mins of the run every 2 mins for 20” = 5 x Then Cool down


SCR spin after run 10 mins
Details
Sunday

Steady ride

Bike02:00:00110 TSSStructured Workout
STEADY ride @ 75 – 80% in aero position as long as possible. On the drops smooth pedal action. Ensure you are taking on at least 1-2 bottles of energy drink or 4 gels as a minimum.
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
02:05:00 00:45:00
Bike x3
05:31:00 03:50:00
Run x2
02:02:00 01:30:00
Swim x2
00:07:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Strength Strength
02:05:00 00:45:00
Bike Bike
05:31:00 03:50:00
Run Run
02:02:00 01:30:00
Swim Swim
00:07:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Tim Pigott

Health & Performance 3

At HP3 our coaching is much more than simply writing a training plan. You don't hire a singular coach, you hire a TEAM. We provide a comprehensive service with your training plan, which also includes support from our sports psychologist, nutritionist, and strength and conditioning coach. My own personal area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

View all Training Plans by this Coach
  • 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.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

$74.99 - Buy Now