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✅ This plan + All 50+ of our plans (Tri, Run, Cycle, Hyrox) for all levels (Beginner, Intermediate, Advanced).
✅ Training Peaks Premium Account included (a $21/mo value).
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- Drag and drop training calendar
- Advanced metrics and analysis
- Performance management chart
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✅ Premium guides (Mental Toughness, Nutrition & more).
It's the complete ecosystem to reach your peak potential.
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Reach Your Best Performance in the 21 km
👉 Method: polarized (80% low intensity, 20% high intensity) the pyramidal (70-20-10)
👉 12-week plan (1 recovery week every 3 building weeks)
👉 Train 6 times a week (includes weeks with 2 sessions per day)
👉 Progression from 4 to 8 hours per week at peak training
👉 Includes a testing/evaluation session in week 1 and a re-testing/evaluation session in week 9 to properly assess training zones and improvement in fitness
♻️
Re-usable: Re use this plan for free unlimited times. Execute the plan, race or test for improvements and apply the plan again. The plan will adjust to your new training / speed level. It never gets easier, you get faster,
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Interested in other distances, plan length or difficulty?
🏃 All running plans:
Link🏊♂️ 🚴🏃 Check out my triathlon plans:
Link.
What kind of support is included with this individual plan?
- This is a self-guided ("DIY") training plan designed for athletes who are comfortable following a structured program.
- For technical platform support (syncing, uploads, etc.), please contact the TrainingPeaks support team.
- Looking for email support and community? Our FULL ACCESS Subscription includes 24/48h email support, live "Coach's Corner" Q&A, and access to our entire 50+ plan library.
- Looking for 1-1 coaching? For personalized plans, weekly analysis, and unlimited WhatsApp support, email me at coach@triaperformance.com or send me a message on WhatsApp to learn about my private coaching packages.
- Visit our website for more: triaperformance.com
Iván Koch - IRONMAN U Certified Coach
🇪🇸 Somos partners de Training Peaks. Coach certificado nivel 2. Alcanza tus metas con coaching 1-1 o planes pre diseñados de triatlón, running, ciclismo, natación y duatlón. ⚡️ Análisis de datos y metodología polarizada para resultados óptimos. 🚀
🇺🇸 TrainingPeaks Partner. Level 2 Certified Coach. Achieve your goals with 1-on-1 coaching or pre-designed running to triathlon plans. Data analysis and polarized training methodology for optimal results. 🚀