Full Distance : Build & Peak Period - 12 weeks

Average Weekly Training Hours 09:28
Training Load By Week
Average Weekly Training Hours 09:28
Training Load By Week

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.

Sample Day 2
1:00:00
49.9TSS
Wattbike: 4x10:00 Tempo reps

Instructions
10mins easy
4x10mins tempo with 90sec rests
10mins easy

Sample Day 3
1:00:00
2700m
42.19TSS
Endurance Form 4

w/up 300 swim, 200 kick, 100 swim, 200 kick Main (3x) 200 pull (30s ri) 3x100 swim (15s ri) 1x300 swim c/d 100 choice

Sample Day 3
1:30:00
Long Run - Aerobic Steady

Easy HR 140-150bpm

Sample Day 4
1:00:00
Steady swim

Sample Day 6
4:30:00
253.1TSS
Long Aerobic

Sample Day 6
0:15:00
12.5TSS
Brick Run

Sample Day 7
0:50:00
OW Swim

Instructions
5 mins easy
40 mins as 4 x 10 mins at IM race pace
5 mins easy