Half Distance Marbella Triathlon 80/20 Polarised Int/Adv | HR & Power | 19 Wk | Email Your Coach
Half Distance Marbella Triathlon 80/20 Polarised Int/Adv | HR & Power | 19 Wk | Email Your Coach
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Length
19 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your Half Distance Marbella Triathlon 19 Week Race Plan for Int/Advanced Athletes
Welcome to your 80/20 polarised Half Distance Triathlon training plan!
We will use the very latest techniques of polarised training to get you to the finish line in great shape & enjoy your training journey on the way. This plan is 19 weeks with a general phase of 10 weeks, a specific phase of 7 weeks & a 2 week taper. This plan is ideal for competitive athletes with a goal of achieving a PB at their next Half Distance race.
Polarised training is a model which means you will spend 80% of your time training at a moderate intensity & 20% at a high intensity. Polarised training plans generally outperform other training methods & help prevent injury.
In the specific phase, the weekend swim & bike or bike & run workouts are scheduled on the same day & should be done back to back as a "brick" session to simulate the demands of Half Distance racing.
On weekdays during the specific phase, bike & run workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing & nutrition & to test out race equipment so that these things are familiar on race day. There is an optional Sprint or Olympic Distance practice race or race simulation in week 16.
In the general phase there are sessions in HR Zone 3 & above to develop speed, muscular endurance & aerobic capacity.
This plan is for competitive Half Distance athletes wanting to PB their next long distance triathlon race. You should be able to swim, run & cycle comfortably for 60 minutes & complete at least 6 hours of aerobic exercise over seven days.
The weekly training load starts at 8.75 hours in week 1 & peaks at 13.25 hours in week 17.
What do you get in the plan:
- 18 weeks of swim, bike, run and S&C sessions (HR & Power)
- S&C sessions to help prevent injuries from a NASM Certified Personal Trainer
- Links to videos that will help you complete the sessions. Swim Drill videos, S&C exercises and more
- Links to downloadable session plans including comprehensive swim session plans
- The bike sessions include Heart Rate & Power based profiles that you can download and use with your indoor trainer (Zwift, Garmin etc)
- The Run session have Heart Rate structured session for download to Garmin etc
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). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Good luck with your training and Half Distance Marbella event!
Read what other Athletes a saying about my plans
For more information on the 80/20 triathlon training methodology please see the 80/20 Triathlon book by Matt Fitzgerald and David Warden.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
00:30:00 | 01:30:00 |
|
Bike
x3
|
04:50:00 | 03:00:00 |
|
Run
x3
|
03:09:00 | 02:00:00 |
|
Other
x2
|
00:28:00 | 00:17:00 |
|
Strength
x1
|
00:31:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:30:00 | 01:30:00 | |
|
|
04:50:00 | 03:00:00 | |
|
|
03:09:00 | 02:00:00 | |
|
|
00:28:00 | 00:17:00 | |
|
|
00:31:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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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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