Browse More Plans

140.6 Full Plan 12 Week Build, Peak, Taper, and Race Internet's #1 Training Plan


The Training Plan Source Powered By IREP Athletics

All plans by this Coach
No Ratings


30 Weeks

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.

Still have questions about this plan?

Plan Description


The Training Plan Source is Triathlon's #1 Resource for cutting edge professional training plans created by leading experts in the exercise science sports medicine field. 

Overview: This Training Plan runs for a total of 12 weeks. This plan starts with an initial baseline testing week  followed by bulk of plan following a 3 week Build/Peak : 1 Rest/Test Week pattern followed by an exponential taper into race day development plan that targets the following key components of the athletes physiology and progresses up through race day: Aerobic Efficiency, Skill Development, Muscular Strength.  This plan includes exportable bike workouts to Zwift and Trainer Road detailed video explanations, full race plan and more!  Can start and reuse anytime.

See Full Plan Details Here:


***It is always recommended to see your physician before starting a new exercise program***



Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC, Anthony J Ross ATC, CSCS, M. Ed. IRONMAN Certified Coach and Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach plans incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.

An Athlete Using This Plan, should have the ability to:

Run continuously for over 1 hour /  Be Injury Free / Be able to exercise vigorously

Purchase of this plan includes :. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.

For more information about this plan :

Questions? Please visit or for performance and endurance questions email Coach Scott at: and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at:

Training for another race, trying to improve strength, lose weight, or dealing with a nagging injury? Visit for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:58 hrs 2:50 hrs
2:39 hrs 1:30 hrs
4:33 hrs 5:30 hrs
1:47 hrs 7:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:58 hrs 2:50 hrs
2:39 hrs 1:30 hrs
4:33 hrs 5:30 hrs
1:47 hrs 7:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.