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Full Distance Triathlon (IM - 140.6) Training Plan - 20 Weeks

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Full Distance Triathlon (IM - 140.6) Training Plan - 20 Weeks


Max Spradley

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20 Weeks

Plan Description

This training plan is designed for the intermediate/advanced triathlete looking to take on the challenge of an IM (140.6). He/she may be moving up in distance from a Half IM or looking to improve upon a previous ace result.

This plan averages approx 14 hrs / week (maximum of ~21.5 hrs) and consists of three (3) swims, three (3) bikes, and three (3) runs. Over time, two (2) additional runs are added in the form of "bricks" (bike + run). Two (2) weekly strength training sessions are also built into the plan. Prior to beginning the training plan, the athlete should be training consistently and should be able to comfortably complete 2600 meters/yards of swimming, 2 hours of cycling and 1 hour of running.

- 2 Swims
- 3 Bikes
- 5 Runs*
- 2 Strength Training Sessions

* 2 of the Bikes are "Bricks" (Bike + Run) and include relatively short runs immediately after the bike workout.

The workouts are based upon the following Training Zones:

Zone Name RPE
Z1 Recovery 6 - 8
Z2 Extensive Endurance 9 - 11
Z3 Intensive Endurance 12 - 14
Z4 Sub Threshold 15
Z5a Super Threshold/LT 16
Z5b Anaerobic Endurance 17
Z5c Power 19 - 20

If you have any questions OR issues – please feel free to contact me at

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:44:00 01:45:00
Run x3
03:34:00 03:00:00
Bike x3
05:19:00 06:00:00
Day Off x1
—— ——
Strength x1
00:40:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
02:44:00 01:45:00
03:34:00 03:00:00
05:19:00 06:00:00
Day Off
—— ——
00:40:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

Max Spradley

Redline Performance Multisport

As a coach, I provide endurance training designed around your lifestyle, athletic history, goals and budget. l work with endurance athletes of all abilities and distances to help them reach their goals. Please contact me for a free consultation.

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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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