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Advanced 28-Wk Full-Distance Triathlon Training Plan

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Advanced 28-Wk Full-Distance Triathlon Training Plan

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Ryan Eckert, MS, CSCS

All plans by this Coach

Length

28 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

"My Peak Endurance Solutions training plan was, hands down, the best money I’ve spent on the sport of triathlon. Whether you are a first-time racer or an elite athlete looking to podium, you can be confident that Ryan has developed a plan that will accentuate your strengths and effectively build on your weaknesses. There are a lot of training plans out there that you could purchase, but what sets Peak Endurance Solutions apart is the person behind the plan - Ryan is kind, patient, motivating, and seriously passionate about helping you to achieve your goals. Buy a plan from him and his love for training and triathlons will constantly remind you why you do the sport." - Ben C.

Overview

This is an advanced training plan for an athlete interested in competing in a full-distance triathlon (2.4-mile swim, 112-mile bike, 26.2-mile run). This training plan is geared towards the individual that has completed many full-distance triathlons and is interested in being very competitive within their age group or overall rankings at a race with a large, competitive field. This training plan is prescribed and individualized based on power, pace, heart rate, and Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to swim, bike, and run with these metrics. This training plan includes a mixture of pool swimming and open water swimming, as well as road running and road cycling, and resistance training performed in a gym. An athlete should have a high level of base fitness and at least 2 years of triathlon experience in which they trained specifically for triathlon. If the athlete is looking to improve their specific swim mechanics or their specific cycling and/or run skills, it is recommended that they also seek out personal and individual coaching from a sport-specific coach.

Note: When viewing the average weekly hours within the Training Plan Preview, total swim hours estimated and are not the exact duration you will likely end up swimming in each session. The swim hours are estimated based on the yards/meters of each individual swim session.

This training plan comes with a few documents/resources that will prove useful to athletes while following along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan
3. Training and Racing Zones Chart - This will be useful in documenting swim, bike, and run pace/power/heart rate zones to be used during training and racing; these zones will bet set by performing tests regularly throughout the training plan

Basic equipment needed to successfully complete the swim sessions within this training plan include:
-swimsuit
-goggles
-wetsuit (if swimming in colder open water venues during training or racing)
-kickboard
-fins
-snorkel

Basic equipment needed to successfully complete the bike sessions within this training plan include:
-bike with a power meter (triathlon-specific bike is ideal for non-drafting race)
-bike helmet
-tire pump
-proper cycling clothes and attire (cycling shoes if desired and cycling shorts and jerseys)
-flat kit (can be kept in saddle bag or in jersey pockets while riding)
-heart rate monitor

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes
-proper run clothing and attire
-heart rate monitor

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:09:00 02:30:00
Bike x4
05:24:00 05:30:00
Swim x3
01:58:00 01:08:00
Strength x1
00:58:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
03:09:00 02:30:00
Bike
05:24:00 05:30:00
Swim
01:58:00 01:08:00
Strength
00:58:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Ryan Eckert, MS, CSCS

Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with premium semi-customizable training plans. I strongly believe that endurance sport and the craving to reach our athletic potential can be used as a platform to experience our true human potential. My approach to crafting training plans for a wide variety of endurance sport events and distances reflects this core belief, and is the driving force behind my pursuit of providing the best training plans possible.


  • 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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