Full Distance Triathlon Plan/Adv/Designed for Strength Training *Does NOT end on race day* / INSP
Full Distance Triathlon Plan/Adv/Designed for Strength Training *Does NOT end on race day* / INSP
Author
The Sufferfest
Length
16 Weeks
Plan Description
### Goal
To incorporate SUF Strength Training to improve foundational fitness across all three disciplines for those aiming to complete a full distance triathlon later in the season
### Best for
* Triathletes who have been training consistently for the last 9 months, averaging between 8 and 12 hours a week.
* Triathletes who can run comfortably for 10 miles without any pain or without needing to stop.
* Triathletes who can swim continuously in open water for more than 60 minutes without needing to stop or hold onto something.
* Triathletes who have completed a half distance triathlon at least once before and are familiar with training for all three disciplines
* Triathletes with 6-16 hours available a week to train.
* Triathletes with access to a swimming pool or suitable body of water 2-3 times per week.
### Training Blocks
3 weeks on, 1 week off
### Plan ends with
Test week- a week of re-testing on the bike, on the track, and in the pool
### Special notes
* All weekday rides are scheduled to be completed indoors, with the longest sessions scheduled for the weekend (assuming you select Monday start date or a Sunday end date).
* Given how technique-driven swimming is; if possible, we recommend subbing 1-2 swim sessions for a coached class with someone who can monitor your swim technique and offer corrective tips.
* Ideally, some swims will be completed in open water so you know what to expect on race day, however, all swims can be completed in a pool if necessary.
* Most running workouts can be completed on a treadmill, although we recommend a running track for a few select sessions.
* Please bookmark [this](https://support.thesufferfest.com/hc/en-us/sections/333756984716-Triathlon-Tips-Tricks-Definitions) webpage for future reference as it contains all supplementary information you might need to follow this plan successfully.
*The “Pre Tri Plan Testing week” plan is meant to be completed immediately before beginning this program in order to obtain the most accurate training zones.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x3
|
03:49:00 | 05:00:00 |
Run
x3
|
03:08:00 | 02:20:00 |
Swim
x3
|
02:21:00 | 01:30:00 |
Other
x1
|
00:03:00 | 00:20:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
03:49:00 | 05:00:00 | |
|
03:08:00 | 02:20:00 | |
|
02:21:00 | 01:30:00 | |
|
00:03:00 | 00:20:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
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