Browse More Plans

Advanced 140.6 | 30 Weeks | Reusable | Test your limits!

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Griffin Jaworski

All plans by this Coach


30 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Hi athlete! Coach Griffin here.

I'm so excited you are thinking of training for this race! By being on this page it means you are looking to really test your limits and strive towards your goals. I believe you have so much potential and with the right approach and mindset, nearly anything is possible!

This plan was designed for the triathlete looking to place towards the top of their age group and potentially punch their ticket to the big island! With attention to both the science and art of training and racing, this plan gives you the tools to take your performance to the next level. This plan focuses on consistency because consistency is the number one ingredient for success.

The training plan is built around your current ability and is designed to take you from where you are to where you want to be with efficiency by using specific workouts that target key Pace & Power levels. This plan is most effective when using Power on the bike and pace in the pool and on the run, but it can be switched to HR on the bike/run and aiming for the same training zones in each workout. That said, if you are training at this level you should ideally be building towards a Power output of 3.5+ W/Kg average! Most Professionals are somewhere around 4+ W/Kg for reference. (Note: you obviously don't have to be there yet! Just a goal to shoot for!)

Several resource guides are spread throughout the program to help you plan, train, and execute with the right mindset and perspective. The weekly focus will help keep you motivated and intentional, while the weekly review will help you build confidence with all the things you're doing well and hone in on the areas you can grow.

I can't wait to see what you can do and hear about your incredible journey.

Happy Training!

- Coach Griffin

"Hard things take time to do, impossible things take a little longer." - Percy Cerutty

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:21:00 06:30:00
Run x4
03:19:00 02:45:00
Swim x4
00:02:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
06:21:00 06:30:00
03:19:00 02:45:00
00:02:00 00:20:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Griffin Jaworski

Sweat Equity Athletics LLC

I believe in the power of human potential.

As an IRONMAN Certified Coach and RYT 200 Yoga Teacher that combines the art and science of training, I can help you break through that next barrier and achieve your dreams.

Whether that is through the general guidance of a Training Plan, specific instruction via remote Coaching, or even weekly and daily motivation through my newsletter and social media, my goal is to help you accomplish yours!

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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?
$135.00 - Buy Now