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Triathlon: 1.2 mi swim, 56 mi bike, 13.1 mi run: Intermediate: 7.25 to 14.25 hrs/wk

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Triathlon: 1.2 mi swim, 56 mi bike, 13.1 mi run: Intermediate: 7.25 to 14.25 hrs/wk

Author

Gale Bernhardt

All plans by this Coach
3.45 (11)

Length

12 Weeks

Plan Description

Are you an experienced and fit triathlete looking for a new challenge, maybe a longer race? Well how about a-half long-distance event? This 12-Week plan might be just what you need, read on.

You are a triathlete with experience at sprint and Olympic-distance racing. You keep in good condition most of the year. You currently swim two to three times per week and this may or may not be with a masters team. You are cycling two to three days per week and a two-hour ride is normal for you. You run two to three days per week, with the long run of the week lasting about an hour. Strength training may or may not be part of your weekly routine. A suggested strength training routine is included in the plan for athletes wanting to compliment their endurance training with strength training.

In short, you think of yourself as an intermediate triathlete with a good base of swimming, cycling and running. You've thought about racing longer distances, but just haven't gotten around to making yourself a plan. If this description fits you, this may be the plan you’ve been looking for.

You can view a portion of the plan by selecting Plan Preview. Throughout the plan, weekly training hours range from 7:15 to 14:15. This plan builds the long run to 2:15 and the long ride to 4:30. This plan includes more weekly training volume and more workout time at higher intensities than does the 13-Week Half-Long Distance Event totaling Beginner Plan.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.



This plan appeared in "Triathlete Magazine."

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:25:00 01:15:00
Run x3
02:17:00 02:00:00
Bike x3
04:18:00 04:30:00
Strength x1
00:49:00 01:00:00
Day Off x1
00:05:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Swim
02:25:00 01:15:00
Run
02:17:00 02:00:00
Bike
04:18:00 04:30:00
Strength
00:49:00 01:00:00
Day Off
00:05:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com


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  • 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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