4 Week Triathlon Maintenance Plan 2024 - Weekly: 5-5½ Hours
4 Week Triathlon Maintenance Plan 2024 - Weekly: 5-5½ Hours
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
4-Week Triathlon Maintenance Plan 2024 - Weekly: 5-5½ Hours
This plan is designed for athletes who can cycle for 2.5 hours non-stop and are looking to maintain their fitness while experiencing our training approach. If you need to build up to the required base fitness, check out our complete beginner’s plan here.
Each phase of the plan comes with detailed instructions and key areas of focus, helping you understand not only how to train effectively but also why you are training this way at this particular point in the plan.
All sessions are structured workouts that can be downloaded directly to your training device, Zwift, TrainerRoad, etc., allowing you to focus on the workout specifics rather than how to execute the next section.
Included in the plan are weekly descriptions outlining the aims for each week.
All of our plans come with email coach support from our experienced Ironman© and Training Peaks level 2 certified coach Chris. You can contact him at plansupport@tcc.wales.
If you need more or less volume, we offer the option to change plans. We also offer a bespoke planning service for all athletes. If you need a plan built around your lifestyle, strengths, and weaknesses but are not ready to have a coach, a bespoke plan is a great option. Please get in touch, and we can build a plan that suits you. Contact us at bespokeplans@tcc.wales.
Key points of the plan:
- Starts at 5 hours a week (2 Swims, 3 Bike sessions, and 3 Run sessions)
- Peaks at 5½ hours a week
- Longest Swim: 1 hour
- Longest Bike: 2 hours 45 minutes
- Longest Run: 1 hour 30 minutes
- 3 weeks build and 1-week recovery
Recovery weeks are included to ensure you are always training sensibly and not creating too much excess fatigue, allowing you to perform at your best.
This plan uses power for the bike and heart rate for the run. Therefore, a GPS watch with a heart rate monitor and a power metre is required to get the best out of this programme. If you need a plan based solely on heart rate, pace, or RPE, please check out our other available plans here.
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
04:11:00 | 02:45:00 |
|
Run
x3
|
02:41:00 | 01:30:00 |
|
Swim
x2
|
01:22:00 | 00:50:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:11:00 | 02:45:00 | |
|
|
02:41:00 | 01:30:00 | |
|
|
01:22:00 | 00:50:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- 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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