140.6 Full IM Triathlon Plan / Non-4DP / Designed for Strength Training

Average Weekly Training Hours 08:23
Training Load By Week
Average Weekly Training Hours 08:23
Training Load By Week


Want to CRUSH that 140.6 you have in 16 weeks? This is the training plan for you!

Can you answer yes to all of these questions?

You’ve been training consistently for the last 9 months, averaging between 8 and 12 hours a week.
You can run comfortably for 10 miles without any pain or without needing to stop.
You can swim continuously in open water for more than 60 minutes without needing to stop or hold onto something.
You’ve completed a 70.3 triathlon at least once before and are familiar with training for all three disciplines
You want to take a structured approach to help you get the most out of your training.
You are time-crunched and only have 8-16 hours available a week to train.
You have access to a swimming pool or suitable body of water 2-3 times per week.
You want to become a more well-rounded athlete by incorporating Yoga and Strength Training into your weekly training routine.

Sample Day 1
1:00:00
81TSS
Fitness Test: Full Frontal

Full Frontal, the 4DP(™) fitness test, is the only test that exposes every aspect of your unique physiology in a single hour. Developed by elite cycling coach Neal Henderson, founder of APEX Coaching, and based on more than 10 years of testing athletes, this test will provide you with a complete personal power profile and identify your rider type.

All you have to do is completely destroy yourself over 4 different efforts:
- A pair of 7 second sprints
- A 5 minute flat out effort
- A 20 minute threshold effort
- A final 1 minute killer

Once you come out the other side of Full Frontal you'll get your profile and rider type. From then on, every Sufferfest Video will be customized to your abilities to ensure no session is too hard or too easy. Not only do you get customized workouts with Full Frontal, you will also get to see the exact areas where you shine. You will also get insight into the areas where you might need to do some work, giving you the road map of where you should guide your training until your next exposure to Full Frontal.

Sample Day 1
0:10:00
Adding Strength

Before selecting which Level of SUFSTR you want to add to this Strength Optimized Training Plan check out what we recommend based on your previous strength training experience thesuf.com/ChooseYourLevel

Those going with the Beginner series will want to follow this link
thesuf.com/SUFSTRBeginner

Those going with the Intermediate series will want to follow this link
thesuf.com/SUFSTRIntermediate

When applying your Strength Plan onto this existing plan it is very important that the selected "Start Date" for both plans are the same date. For most people we recommend starting these plans on a Monday.

Sample Day 2
0:45:00
80TSS
50/500 Swim Test **Before Strength**

This swim session is designed to establish the training zones used to pace every subsequent workout. By structuring your workouts around your swim speed you will be able to develop your ability to swim faster and smarter with our structured workouts and technique sessions.

To start, you will want to download and print off this page outlining your Swimming Zones
http://thesuf.com/HCstprpe

You will need to have a method of tracking the time it takes you to swim 500m in the pool (most pools will have clocks). To find your Swimming Threshold Pace (STP), add 25 seconds to your total 500m time, then divide that time by 5. This will give you your STP in terms of time per 100m. Your zones will then be based on adding (or subtracting) time from that 100m pace.


Here’s what you need to do in order to CRUSH this swim test:


Warm-up: Start with an easy 300-500m swim in the stroke of your choice. Rest for 60 seconds.
Activation 1: Swim 10 sets of 50m Drills Rest for 20 seconds.
Activation 2: Swim 2 sets of 100m, increasing from a moderate to fast speed throughout the 100m. Rest for 30 seconds.
Activation 3: Swim 2 sets of 25m, both done at just below your maximum. Rest for 30 seconds.
50m Test: Swim 50m as fast as you can. Keep track of your stroke count for the first 25m and the second 25m. Having a significantly higher stroke count on the 2nd half means you probably went out a bit too hard.
500m Pre-Test: Swim 100-200m at an easy pace and then rest for 120 seconds prior to going straight into your 500m test.
Test: Swim your fastest 500m possible. Try to start cautiously and finish strong.
Mentally count the number of strokes required on the final 100m. If this number is drastically higher than your stroke count for the 50m effort that means your form has deteriorated. Poor form means less water moved per stroke. This means you should put some extra work into your technique sessions to keep this from happening on race day.
Mark the total time it takes for you to finish the final 100m.

Sample Day 2
0:15:00
4.6TSS
Post Strength Spin

Think of this as your cool down from your strength session.
Keep your Power well below 50% of FTP, just let the easy pedaling flush out your legs so they can start repairing themselves faster and be ready for tomorrow!

Sample Day 2
0:06:00
Train Your Brain: Add Mental Toughness to your Plan

Endurance exercise is equal parts physical and mental, so why only train half of the equation?

Go into the "Mental Training" activities tab and take 6 minutes to complete "Intro to the Sufferfest Mental Training Program"

Even if you had no intention of adding Mental Training to your daily to-do list, give this first part a listen, you might just be surprised!

If you decide you want to up your Mental Game (and why wouldn't you?) you can add the Mental Training Program into TrainingPeaks by following this link:
thesuf.com/12weekMTP

Sample Day 3
0:30:00
8TSS
Recovery Spin

Very easy ride
Resist the temptation to go harder or faster.
Power should remain under 50% of FTP the entire time, and Heart Rate should never go above Z1

Sample Day 3
0:20:00
Before getting started: Tri Training Tips

To help you make the most out of this training plan we have created a series of articles to help walk you through some issues and commonly asked questions that will likely pop up for you in the coming weeks.

A little extra reading now will go a long way in ensuring your success!

Meet your coaches
thesuf.com/coachesHC

Basic Notes/ FAQ
thesuf.com/HCtpnotes

Why you should add in Yoga
thesuf.com/HCyoga

Tips Tricks and Definitions for triathlon
http://thesuf.com/HCtritips