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Obstacle Course - Long Course Lv1 (Heart rate-based, 4-6 hrs Per Week)

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Obstacle Course - Long Course Lv1 (Heart rate-based, 4-6 hrs Per Week)


Tiago Dias

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12 Weeks

Plan Description

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Featuring the Established Endurance Lab Intensity Approach

This Obstacle Course - Long Course Level 1 training plan is designed for individuals aiming to conquer long-distance obstacle courses while maintaining a moderate to moderate-high training volume. Whether you're a beginner or an experienced obstacle course racer, this 12-week plan, based on heart rate metrics, will help you develop the endurance and resilience needed to tackle any challenge.


Ideal for athletes preparing for long-distance obstacle courses, with a focus on heart rate-based training. Suitable for intermediate to advanced racers, this plan requires 4-6 hours per week and offers a progressive approach to ensure you're race-ready by the end of the 12-week period.


This plan outlines each workout's intensity target based on heart rate zones, ensuring optimal training adaptation and performance gains. By monitoring your heart rate during training, you'll learn to pace yourself effectively and build the endurance necessary to conquer the obstacles of a long-distance course.

Plan Benefits

  • LIFETIME PLAN: Every Endurance Lab plan you purchase becomes a permanent part of your TrainingPeaks plan library. Start, stop, and reuse the plan as often as you like, beginning or ending at any point in the plan.

  • LEVEL GUARANTEE: Unsure about the appropriate level for you? Check our Level Comparison Charts to find the best fit. With our Level Guarantee, you can switch to a different level or intensity type within the same distance if you find that the plan you've chosen is either too challenging or too easy.

  • 100% STRUCTURED WORKOUTS: Export each workout to a compatible device, guiding you through the session with duration, heart rate zones, and intensity prompts. Visit our Structured Workout page for more details.


Access all Endurance Lab plans and workouts with ease through our Subscriptions, offering unlimited access.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:06:00 02:00:00
Strength x2
01:22:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:06:00 02:00:00
01:22:00 00:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Tiago Dias


As a coach at ONTRISPORTS and owner of Endurance Lab, I specialise in preparing athletes for various endurance events, whether it's their first triathlon or an Ironman. With personalised training plans, comprehensive nutrition guidance, and expert swim analysis, I ensure athletes are fully prepared for their upcoming challenges. Let's embark on this journey together and achieve your endurance goals!

  • 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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