INTERMEDIATE Full Distance Fitness Build Triathlon Plan
INTERMEDIATE Full Distance Fitness Build Triathlon Plan
Length
12 Weeks
Plan Description
This plan in intended for the triathlete looking to build fitness before a race specific plan leading up to a 140.6/Full race. To start this plan you should already be capable of swimming 1 hour, biking 90 minutes and running 1 hour. The emphasis in the first 8 weeks of this plan is on running. In the last 4 weeks the emphasis shifts toward the bike. Each week there are 3 swims, 2-5 rides, 4-5 runs and 1-2 strength workouts. Weekly volume increases from 12 to 17 hours. The exception is in R&R weeks every fourth week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance.
By the end of the 12 weeks you will have excellent base fitness and be ready to start the race specific plan to your A-priority, 140.6 race.
How it Works
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Upload completed workouts from your favorite tracking app or device.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
03:59:00 | 02:30:00 |
Swim
x3
|
02:50:00 | 01:15:00 |
Bike
x3
|
04:17:00 | 04:30:00 |
Strength
x2
|
01:17:00 | 01:00:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
03:59:00 | 02:30:00 | |
|
02:50:00 | 01:15:00 | |
|
04:17:00 | 04:30:00 | |
|
01:17:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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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$106.24 USD for the first year, billed yearly.