Suunto - 12 week Long Distance Triathlon Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 08:04

The training plan is designed for athletes who are preparing to for long distance triathlon race.

The training program is designed for 12 weeks. The 12 week period is structured in sequence of 3 weeks of progressive training load with one easier week between.

Program has in average of 8 hours of training in a week where the heaviest weeks are close to 11 hours. In average the swimming consists 1h 30 min of swimming, 3h 50 min of cycling and 2h 40 min of running. Each week consists of all the disciplines and usually have a two swim sessions, three rides and three or four running sessions. The longest run will be 2 hours and longest bike ride 4 hours.

Each Monday on the plan is for recovery. On Mondays get a good amount of sleep, have a massage and prepare for the weeks training sessions.

The training plan is created by Trista Francis Suunto Multisport Team athlete and coach. She has 13 years of racing and coaching experience. Read more about Trista from Suunto.com/tbd


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When using the training plan with Suunto watch, remember to do few things:
- Setup your watch intensity zones
- Set heart rate, pace and power zones (if you have a powermeter) from watch training settings
- Set the zones specific for running and cycling as the heart rate zone will differ depending of the sport
- Set the target zone prior the start of you run or ride, this makes it easier to follow the training intensity. You are able to also follow the duration you have accumulated in each intensity while working out
- When the workout has a interval, just input these prior the start in interval settings i.e. 10 repetitions of 5 minute interval with 30s recovery. After the workout you will get summary of the interval i.e. 10x with 260watt/avg 155heart rate and max heart rate of 160
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::: Swimming terminology :::
There are few training principles and drills used in swimming. Here is short explanation on these. You can also search some example videos from internet to understand better these drills.

- DPS: Distance per stroke, working with as long distance per stroke as possible.
- Head Up: Swimming with head up, use this as a practice for open water sighting
- Closed fist: Here you are swimming with closed fists. You need to use your arms. This helps you to utilize you whole arm.
- Zipper Stroke: While swimming normally freestyle. On the recovery phase drag thumb along the side of the torso as if you would be closing a zipper as close to armpit as possible. This will encourage of high elbow recovery as well as better body position.
- Pulling: Use pull buoy to keep your feet floating while not kicking and use your upper body/arms to build better catch and get some strength work
- Kicking: Keep you arms in front of you (you can also use kick board) and move forward by only kicking
- Main Set: The set in the swimming where you need to really focus.


Sample Day 1
0:40:00
30TSS
Endurance Run

Heart rate z1-2. Comfortable endurance pace.

Sample Day 2
0:30:00
1143m
30TSS
Begin Swim

3x100 free,
3x50 Kick,
3x50 drill 10x50 on 10' rest.
150 swim
1250 Total (meters/yards)

Sample Day 2
0:45:00
35TSS
Endurance bike

Heart rate z1-2.
Comfortable endurance pace.

Sample Day 3
0:45:00
35TSS
Endurance bike

Heart rate z1-2.
Comfortable endurance pace.

Sample Day 3
0:30:00
30TSS
Endurance run with strides

Run Strides.
During an endurance run,
- Do 5x20sec strides, quick turnover, great form. - Recover for 40 sec.

Sample Day 4
0:35:00
30TSS
Being swim

4x100 free,
4x50 Kick
6x75 free,
2x100 free on 10' rest,
200 swim
1400 Total (meters/yards)

Sample Day 5
1:30:00
80TSS
Endurance Bike

Heart rate z1-2. Comfortable endurance pace.