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


Max Spradley

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20 Weeks

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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

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:44 hrs 1:45 hrs
Run x3
3:33 hrs 3:00 hrs
Bike x3
5:19 hrs 6:00 hrs
Day Off x1
—— ——
Strength x1
0:40 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
2:44 hrs 1:45 hrs
3:33 hrs 3:00 hrs
5:19 hrs 6:00 hrs
Day Off
—— ——
0:40 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Max Spradley

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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