Intermediate Training Plans
The intermediate plans feature 2 to 3 workouts per week in each discipline. Depending on your time, plan on doing 7-9 workouts per week, plus 2-3 days of core. You should do more weekly sessions in your weakest sport. This makes these weekly plans customizable and allows you to improve the weak links in your triathlon abilities.
For other training plans for the GNC Pittsburgh Triathlon Sprint or Olympic Distance, check this page.
International Distance, Week 1
Weeks 1-4 are all done at a “conversational pace”, meaning that if you cannot comfortably carry on a converation you are working too hard. The goal is to establish a baseline of consistent training that you can easily recover from the next day. If you cannot currently do the suggested weekly time without increasing your baseline exercising less than 10-20% you may want to cut back for a few weeks.
Week 1 is up to 6:50 hours of training if you do 9 training session, with 2600 yards Swimming. The numbers listed for bike & run are total minutes of cycling or running. The Swims are listed in yards and suggested practices are linked below.
| Day | Run Minutes | Bike Minutes | Swim – Yards | Core Minutes |
| Monday | 15 | |||
| Tuesday | 30 | 800 | ||
| Wednesday | 60 | 15 | ||
| Thursday | 30 | |||
| Friday | 60 | 1000 | 15 | |
| Saturday | 75 | |||
| Sunday | 40 | 800 | ||
| Weekly Total | 100 | 195 | 2600 | 45 |
| Total Time | 6:52 | |||
| Total Yards | 2600 | |||
Runs 1, 2 & 3: The 3 possible runs this week are 30, 30 and 40 minutes each. Depending on your pace, this may be a total of 8-12 miles, all done at a conversational pace.
Bike 1, 2 & 3: The 3 possible bike rides this week are 60, 60 and 75 minutes. Like the running, these are all done at conversational pace. Use a gear that allows you to spin at a comfortably high cadence of around 85-90.
Swim 1: Practice International-A (800-1000 yds)
Swim 2: Practice International-C (1000-1200 yds)
Swim 3: Practice International-A (800-1000 yds)
Core/Flexibility
Continue to do 15 minutes 3 times a week of Core work and Flexibility. Or better yet, take a class in yoga or pilates.
Pittsburgh Personal Trainer Sue Falvey and I put together these videos that will give you a number of ideas for basic and advanced core training for cyclitsts and triathletes.
Core Exercises for Cyclists & Triathletes I
Core Exercises for Cyclists and Triathletes II
More Triathlon Training Plans
Click here for an overview of all the triathlon training plans available.