Intermediate 16 Week Triathlon Plan (5-10hrs per week)- Group Supported
The intermediate programs are designed for mid-level triathletes. We have two different versions of the intermediate programs. One requires 5-10 hours per week and the one requires 10+ hours per week. The programs are very similar in nature but offer two options depending on the time an athlete can commit. The programs are suitable for someone who is looking to prepare for a sprint distance triathlon but can also be used for an Olympic distance triathlon. The intermediate programs are perfect for the experienced triathlete who is looking for more challenge without getting too extreme. With two different time commitment options, the intermediate programs are very popular.
The intermediate programs are designed for mid-level triathletes. We have two different versions of the intermediate programs. One requires 5-10 hours per week and the one requires 10+ hours per week. The programs are very similar in nature but offer two options depending on the time an athlete can commit. The programs are suitable for someone who is looking to prepare for a sprint distance triathlon but can also be used for an Olympic distance triathlon. The intermediate programs are perfect for the experienced triathlete who is looking for more challenge without getting too extreme. With two different time commitment options, the intermediate programs are very popular.
The intermediate programs are designed for mid-level triathletes. We have two different versions of the intermediate programs. One requires 5-10 hours per week and the one requires 10+ hours per week. The programs are very similar in nature but offer two options depending on the time an athlete can commit. The programs are suitable for someone who is looking to prepare for a sprint distance triathlon but can also be used for an Olympic distance triathlon. The intermediate programs are perfect for the experienced triathlete who is looking for more challenge without getting too extreme. With two different time commitment options, the intermediate programs are very popular.
All of the programs (beginner, intermediate and advanced) have been built in the Training Peaks workout builder allowing you to upload the workouts into your smart watch or smart trainer. All programs use RPE or rate of perceived exertion as the primary effort indicator as well as percentages of Functional Threshold Power (FTP) and threshold run pace where appropriate. If you do know your own threshold numbers in swim, bike or run please use them accordingly. The RPE numbers indicated are as a percentage of your best effort and may not always correlate exactly with the percentages of thresholds indicated in the workout builder as often these are two slightly different parameters. As a general rule we have used 65% as a rough aerobic threshold or first ventilatory threshold and 85% as a rough anaerobic, lactate or second ventilatory threshold. Understand that these thresholds are not always one and the same but these RPE indications should get you to the right place.
All programs will sometimes have indications for indoor and outdoor bike rides. These workouts are comparable and will achieve the same objective. Sometimes the indoor version of the ride will be shorter than the outdoor version. The time indicated in the workout block matches the outdoor ride option. You do not need to do both of the workouts. Pick the one that is the best option for you in the moment. Similarly, you will also see indications for pool or open water swims. You do not need to do both of these workouts rather they present a choice depending on your preference or what you have available. Swim times indicated are approximate- please adhere to the distances indicated for the pool option and time indications for the open water options. If you are swimming in open water please always do so with other people and in safe locations and in safe conditions.
The programs take a balanced approach to the different energy systems meaning you will experience workouts across the intensity spectrum from low intensity/recovery to endurance and higher intensity workouts. The programs are progressive meaning the training load increases each week. The programs run on a four-week training cycle whereby the program progressively builds training load for three weeks with every fourth week focusing on recovery.
Supplementing the swim, bike and run workouts are upper and lower body mobility routines that can be done as optional recovery and injury prevention sessions. These are available in the designated workout blocks via a link to a thorough PDF.