MX Full - Intermediate

Overview

This Full Distance triathlon plan is designed for the athlete that has done at least one IM race and is looking to improve their time. It is suited for the athlete that has a bit more time to train. You will also see here an increase of the number of workouts per week. 

Total Weekly Hours : 8 to 15 hours

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner ride: Leg Smasher run: Long Endurance + Strength (3) swim: Speed/Recovery (1) ride: Long Endurance (2) ride: Power-Ups - 3x6 run: Run Off the Bike - Race Specific (1)

swim: 1h 48 m
run: 2h 27 m
ride: 4h 40 m
Total: 8h 55 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner ride: Leg Smasher run: Long Endurance + Strength (3) swim: Speed/Recovery (2) ride: Long Endurance (2) ride: Power-Ups - 3x6 run: Run Off the Bike - Race Specific (1)

swim: 1h 50 m
run: 2h 27 m
ride: 4h 40 m
Total: 8h 57 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 Int (2) run: Hill Repeats Tops & Tails (1) swim: Race Specific Swim (1) ride: Leg Smasher run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Long Endurance (3) ride: Power-Ups - 3x6 run: Run Off the Bike - Race Specific (1)

swim: 2h 22 m
run: 2h 27 m
ride: 4h 55 m
Total: 9h 44 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (1) run: Hill Repeats Tops & Tails (2) swim: Race Specific Swim (1) ride: Leg Smasher run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Long Endurance (3) ride: Power-Ups - Beginner run: Run Off the Bike - Race Specific (1)

swim: 2h 15 m
run: 2h 27 m
ride: 5h 1 m
Total: 9h 43 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (1) run: Hill Repeats Tops & Tails (3) swim: Elevator ride: Leg Smasher run: Long Endurance + Strength (2) swim: Speed/Recovery (3) ride: Long Endurance (3) ride: Power-Ups - Beginner run: Run Off the Bike - Race Specific (2)

swim: 2h 35 m
run: 2h 46 m
ride: 5h 1 m
Total: 10h 22 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (3) run: Hill Repeats Tops & Tails (3) swim: Elevator ride: Bike Pain Cave run: Long Endurance + Strength (2) swim: Speed/Recovery (3) ride: Long Endurance (3) ride: Power-Ups - Beginner run: Run Off the Bike - Race Specific (2)

swim: 2h 45 m
run: 2h 46 m
ride: 4h 55 m
Total: 10h 26 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (3) run: Hill Repeats Tops & Tails (3) swim: Inhaler ride: Bike Pain Cave run: Long Steady Distance swim: Speed/Recovery (4) ride: Long Endurance (3) ride: Power-Ups - Beginner run: Run Off the Bike - Race Specific (3)

swim: 2h 43 m
run: 4h 5 m
ride: 4h 55 m
Total: 11h 43 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (2) run: Hill Repeats Tops & Tails (3) swim: Inhaler ride: Bike Pain Cave run: Long Steady Distance swim: Speed/Recovery (4) ride: Long Endurance (3) ride: Power-Ups - Intermediate run: Run Off the Bike - Race Specific (3)

swim: 2h 12 m
run: 4h 5 m
ride: 5h 7 m
Total: 11h 24 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (3) run: Hill Repeats Tops & Tails (3) swim: Inhaler ride: Bike Pain Cave run: Long Steady Distance swim: Speed/Recovery (4) ride: Long Endurance Ride ride: Power-Ups - Intermediate run: Run Off the Bike - Race Specific (4)

swim: 2h 58 m
run: 3h 45 m
ride: 4h 7 m
Total: 10h 50 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (3) run: Hill Repeats Tops & Tails (3) swim: Inhaler ride: Bike Pain Cave run: Long Steady Distance swim: Speed/Recovery (4) ride: Long Endurance Ride ride: Power-Ups - Intermediate run: Run Off the Bike - Race Specific (4)

swim: 2h 58 m
run: 3h 45 m
ride: 4h 7 m
Total: 10h 50 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (3) run: Hill Repeats Tops & Tails (3) swim: Inhaler ride: Bike Pain Cave run: Long Endurance + Strength (3) swim: Speed/Recovery (4) ride: Long Endurance (3) ride: Power-Ups - 3x6 run: Run Off the Bike - Race Specific (4)

swim: 2h 58 m
run: 2h 45 m
ride: 4h 49 m
Total: 10h 32 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (4) run: Taper Run ride: Taper Bike Spin run: Taper Run ride: Taper Day Off other: Taper Swim + Bike other: Race Day

swim: 0h 45 m
run: 0h 59 m
ride: 0h 45 m
other: 0h 40 m
Total: 3h 9 m

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