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Full Middle Distance preparation; 31 weeks; Level: Beginner; Plan is in English language; 1.9-90-21k


Elite triathlon coaching "made in Germany"; Coach Matthias Knossalla: TP author & level 2 coach

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31 Weeks

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Plan Description


Improvement starts right now!

You're doing triathlon quite a while? You want to go longer and do your first middle distance? You don't want to spend any free minute for training. If the answear is yes you should use this training plan!

This plan will challenge you and it will get hard from time to time, but if purposefulness and ambition are features that accurately describe you, you'll reach the next level!

Based on this training program, our Age Group athletes have already finished many middle distances events around the world. Many new personal bests are based on this plan!

The plan includes a full season preparation over 31 weeks for your next main event over the middle distance. It can be started at any time and used multiple times.
Based on the "Reverse Periodization", we will take care of your under-distance performance. You will be fast at short distances! Over the coming weeks and months, we'll take this new level of performance to the longer, more race-specific sessions. This is how to reach a whole new level!

Another advantage of "reverse periodization" is the time savings. In the first few weeks and months, short and intensive sessions are on the program! You don't have to ride your bike for 5 hours. Speed comes first!
The training remains interesting and very varied, as the focuse change over the course of the season.

We've been working with our age group and pro athletes on for years with this periodization, and we're making tremendous improvements!

The individual cycles are based on a four-week scheme. Weeks 1 to 3 increase in intensity (not necessarily in volume!) And week 4 then includes 3 + 1 (active) recovery days. The longest sessions of the week take place over the weekend. Every Monday and Friday is designed as an active recovery day


  • You're doing triathlon quite a while

  • at least 9-13 hours of training per week

  • a powermeter is a big advantage (but not necessary)

What you get:

This training plan includes 31 weeks of structured training at an beginner to advanced Age Group level for your next middle distance race!

A b-race over the olympic distance is scheduled three weeks before the middle distance.

In addition, plans for athletic training as well as videos for mobility training and strength training are provided.

You will find a detailed training-guide with all the information you need on day 1 (download).

If you have any questions do not hesitate to contact me:

Matthias Knossalla

Let's get it on!

Coach K

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:54 hrs 1:50 hrs
Bike x3
5:45 hrs 4:00 hrs
Swim x2
2:27 hrs 1:30 hrs
Strength x1
0:36 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:54 hrs 1:50 hrs
5:45 hrs 4:00 hrs
2:27 hrs 1:30 hrs
0:36 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Matthias Knossalla

Professional Triathlete and Coach

My name is Matthias Knossalla and I'm a professional triathlete and sports scientist from Germany. I coach many professionals and top age-group athletes for several years now. Together with some of the leading experts in their fields I founded a coaching network where we coach athletes from all over the world. We coach as a team not as a one-man-show!

I want to help athletes at an advanced and/or professional level to achieve more and get on the podium;-)

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