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Long-Course Triathlon - 24 Week Advanced Training Plan


Dave Burgess

All plans by this Coach


24 Weeks

Plan Specs

triathlon ironman intermediate advanced power based hr based

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Plan Description

This 24 week Long-Course training plan is for the intermediate to advanced triathlete who has a solid base (including aerobic and race specific / speed work) looking for a high performance training plan to take then from final base preparation into a final build and taper period.

This plan includes all pertinent aspects: Aerobic endurance, speed, speed endurance / threshold and will test your fitness. There is a welcome message and training plan guide included. It will provide valuable information regarding the plan, as well as details on training philosophy and methodologies. Paired with the included plan guide that will outline and explain all aspects of the plan, you should have all the information you need to take your training to the next level.

This plan also includes baseline tests for your swim, FTP testing for your bike, and a regression rate test for your run. You'll then utilize provided spreadsheets that will take the metrics you generate from these tests and create your heart rate or power training zones for all training. You'll have the opportunity to re-test throughout the training plan to ensure that your HR, power zones, and swim send-off times adjust as your performance improves.

Upon purchase of this plan, please contact via the below email address. We'll schedule a call to go over any questions that you have and to clarify anything that you might need.

Any questions? Please contact me via my contact info.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:43 hrs 2:45 hrs
4:56 hrs 5:30 hrs
2:16 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:43 hrs 2:45 hrs
4:56 hrs 5:30 hrs
2:16 hrs 1:30 hrs

Training Load By Week

Dave Burgess

Podium Training Systems

Dave is dedicated to high performance triathlon and endurance sport coaching. Dave works with athletes of all abilities -first-time to elite- competing in distances from sprint to full Ironman, as well as Xterra. Dave is an expert in swimming analysis, and prides himself on his ability to work with athletes of all levels - whether remote or local.

Dave's goal is to provide athletes with the best coaching and instruction - ensuring the highest possible performance and improvement.

Sample Day 1

Swimming Session - Test / Baseline set

Warm up
200 easy swim
100 kick (no fins)
200 pull

4 x 50 on 1:00 or :15 rest
Descend 1-4

Main set / test set:

100 @ 100% effort
1 minute recovery
500 for time. Shoot for 90+% effort.

Record your times. We will use this info to structure all future swim workouts. Dividing your 500 time by 5 will give you your base 100 times for upcoming workouts.

8 x 100 free pull with buoy on :30 rest.
Cool down
200 easy

Sample Day 2

Regression Rate Test - Track session

Warm up for 10-15 minutes at easy effort. Include some up-tempo efforts of :45 secs or so in duration towards the end. 2-3 efforts will be good getting the HR up and down.

1 mile or 6 mins at 90-95% effort.
1:30 recovery - jog, walk, etc.
1 mile or 6 mins as fast as you can while holding form.
1:30 recovery
1 mile or 6 min max effort.
1:30 recovery
1 mile or 6 min max effort.

For each mile, split your watch so you get your average HR, and pace, for each mile effort. You'll need all the metrics for each 1 mile split.

Cool down easy as needed.

The average HR from the 4 efforts will be your threshold HR for your run sets. Then look for your max HR (or use a number that you know from a race, or use 220 minus age)

Sample Day 3


Steady aerobic. High cadence. 90+

Sample Day 4


Steady 5 miles

Sample Day 4


Warm up:
200 swim
200 kick with board / no fins or fins
200 pull

10 x 50 @ adjusted base + :20
Descend 6-10

Main set:
8 X 100 @ base + :15

Cool down 200-300 easy

Sample Day 5


Just a steady aerobic effort.

Sample Day 6


6 miles steady aerobic. Z3

$400.00 - Buy Now