Full Distance : Build & Peak Period - 12 weeks
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12 week Full (140.6 Iron distance) build & peak period training plan.
Designed for the final 12 weeks leading up to a 1 week taper for a full distance event.
Aimed at intermediate/advanced athletes who are already capable of swimming 2-2.5km, riding 80-100km and running 20-22km
This is my own personal training plan, the Wattbike session can be done on the road or on a turbo trainer.
Regular stretching and/or sports massages should also be undertaken for muscle recovery and injury prevention.
This plan is intended to be used as a 4 week rolling program with 3 weeks of load and 1 week active recovery.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:10 hrs||5:30 hrs|
|1:43 hrs||2:30 hrs|
|2:34 hrs||1:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||5:10 hrs||5:30 hrs|
||1:43 hrs||2:30 hrs|
||2:34 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor