MX Full - Advanced

Overview

This Full Distance triathlon plan is designed for the serious athlete looking to be competitive at their age group rankings. This plan has one more workout than the Intermediate for an increase in weekly volume. 

Total Weekly Hours: 10 to 17 hours

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 Int (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner ride: Leg Smasher run: Long Endurance + Strength (3) swim: Speed/Recovery (1) swim: 40 50's ride: Long Endurance (2) run: Easy Run Off the Bike ride: Power-Ups - 3x6 run: Run Off the Bike - Race Specific (1)

swim: 2h 32 m
run: 2h 47 m
ride: 4h 40 m
Total: 9h 59 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 Int (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner ride: Leg Smasher run: Long Endurance + Strength (3) swim: Speed/Recovery (2) swim: 40 50's ride: Long Endurance (2) run: Run Off the Bike - Efficiency ride: Power-Ups - 3x6 run: Run Off the Bike - Race Specific (1)

swim: 2h 34 m
run: 2h 40 m
ride: 4h 40 m
Total: 9h 54 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) swim: 40 50's ride: Long Endurance (2) run: Run Off the Bike - Efficiency ride: Power-Ups - 3x6 run: Run Off the Bike - Race Specific (3)

swim: 2h 52 m
run: 3h 10 m
ride: 4h 40 m
Total: 10h 42 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) swim: 40 50's ride: Long Endurance (3) run: Run Off the Bike - Efficiency ride: Power-Ups - Beginner run: Run Off the Bike - Race Specific (3)

swim: 2h 45 m
run: 3h 10 m
ride: 5h 1 m
Total: 10h 56 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) swim: 40 50's ride: Long Endurance (3) run: Run Off the Bike - Efficiency ride: Power-Ups - Beginner run: Run Off the Bike - Race Specific (4)

swim: 3h 5 m
run: 2h 48 m
ride: 5h 1 m
Total: 10h 54 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) swim: 40 50's ride: Leg Smasher ride: Long Endurance (3) run: Run Off the Bike - Efficiency ride: Power-Ups - Beginner run: Run Off the Bike - Race Specific (4)

swim: 3h 15 m
run: 2h 48 m
ride: 5h 50 m
Total: 11h 53 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) swim: 40 50's ride: Leg Smasher ride: Long Endurance (3) run: Run Off the Bike - Efficiency ride: Power-Ups - Beginner run: Run Off the Bike - Race Specific (4)

swim: 3h 13 m
run: 3h 58 m
ride: 5h 50 m
Total: 13h 1 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) swim: 40 50's ride: Leg Smasher ride: Long Endurance (3) run: Run Off the Bike - Efficiency ride: Power-Ups - Intermediate run: Run Off the Bike - Race Specific (5)

swim: 2h 42 m
run: 4h 38 m
ride: 6h 2 m
Total: 13h 22 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) swim: 40 50's ride: Leg Smasher ride: Long Endurance Ride run: Run Off the Bike - Efficiency ride: Power-Ups - Intermediate run: Run Off the Bike - Race Specific (5)

swim: 3h 28 m
run: 4h 38 m
ride: 5h 2 m
Total: 13h 8 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) swim: 40 50's ride: Leg Smasher ride: Long Endurance Ride run: Run Off the Bike - Efficiency ride: Power-Ups - Intermediate run: Run Off the Bike - Race Specific (5)

swim: 3h 28 m
run: 4h 38 m
ride: 5h 2 m
Total: 13h 8 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) swim: 40 50's ride: Long Endurance (2) run: Easy Run Off the Bike ride: Power-Ups - 3x6 run: Run Off the Bike - Race Specific (1)

swim: 3h 28 m
run: 2h 55 m
ride: 4h 34 m
Total: 10h 57 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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