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IM - 18 weeks, advanced (14h per week on average)


Trinergy - Tomek Kowalski

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18 Weeks

Plan Description

The training plan is prepared for advance AG triathletes looking for a strong IM performance - like going TOP 10 in your Age-Group or qualifying for the World Championship. You should be ambitious and not afraid of stepping out of your comfort zone during some sessions. The pain and the fatigue will be there, but it will pay off :) The plan is based on your most effective training practices, years of experience including IM Champions and AG Hawaii World Champions and up-to-date science evidence. IT IS A DEMANDING ONE!!!

It consists of 18 weeks with average of 14 hours of training per week (slightly higher really - because we planned some racing and it does not count into total hours in the system). We usually have 3 swims, 3-4 bikes and 3-4 runs per week. Weekly volume will vary from 11 to 18 hours per week. I planned the biggest training days on weekends, however to maintain the volume you will have to train for up to 2,5 hours during working days (not too often, but still). You should have at least three seasons of regular training and some long distance race under your belt. If you are not already coming in 25% of your AG you should go for intermediate plan.

Before you dive into the training schedule you should have at least 2 to 3 months of honest preparation with some 8-10 hours training weeks. If you have used our Winter Foundation training plan you should be perfectly fine ๐Ÿ™‚ Otherwise make sure that 3k swim sessions, 2h30' bike rides or 90โ€™ run workouts during first weeks of the plan will not leave you exhausted or injured!

We use mostly RPE and subjective assessment of intensity but you can use your power meter for the bike and pace for the swim and run - of course I tell you how to do it most effectively :)

Apart from the plan itself you will get access to manual addressing issues like: setting the right training zones, nutrition, hydration, training environment, race-specific areas, introducing changes and extra racing into the program, pacing and training FAQ. The education package is big and its not only the document I have mentioned... it is in the process!!! You will be ready for great performance and learn a ton along the way :)

All the training sessions are described precisely, but I do not prepare them in the format of a Workout Builder. Some athletes need a longer warm-up, and others a shorter one. Even the same athletes need a longer or shorter warm-up depending on the current tiredness and individual preferences before the particular workout. Some train mainly indoors, while other mainly outdoors and use the terrain layout in a different way. Sometimes you want to get to a hill located a 10-minute, and sometimes 30-minute ride from home. Sometimes you will start your training with friends to get to a nice section where everybody will do their job separately. I wanted to create a universal and flexible training plan, and not to put you into a rigid training frame. I do not want to shape athletes who, after a few years of training, know nothing about their predispositions, and the only thing they can do is to launch the training and push the pedals in the ERG mode. Of course there is no reason not to translate each training session into the language of a Workout Builder on your own, if you feel like it :)

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
03:33:00 02:20:00
Bike x3
06:08:00 06:00:00
Swim x3
02:47:00 01:15:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:33:00 02:20:00
06:08:00 06:00:00
02:47:00 01:15:00
Day Off
—— ——

Training Load By Week

Tomek Kowalski


I am a triathlon coached based in Europe. My coaching resume includes dozens of Hawaii Qualifications, IM Champion and even AG World Champion in Kona. I also held National Team Coach role with Polish Triathlon on our road to Rio Olympic Games. I work as a personal coach with limited number of ambitious athletes, both Age-Groupers and PROs, organise camps and create online training plans. Donโ€™t be a stranger!

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