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Intermediate Full Distance 20-week plan - VIDEOS included (Heart Rate and Pace based)

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Intermediate Full Distance 20-week plan - VIDEOS included (Heart Rate and Pace based)


Mikael Eriksson, Founder & Head Coach @ Scientific Triathlon, host of That Triathlon Show podcast

All plans by this Coach
4.86 (7)


20 Weeks

Plan Description

This plan will help intermediate triathletes prepare to race their fastest full-distance triathlon ever in 20 weeks. The structured and specific progression of the workouts in the plan will see to that.

If you typically finish between the top-20% and top-75% of your age-group this plan will suit you well, even if you haven't done a full distance previously (it is recommended that you have completed at least a half distance race, though).

The plan is simple and easy-to-follow. You don't need any prior knowledge about structured training endurance sports to be able to follow it. Everything is clearly explained in the plan.

There is on average 11 hours of training per week, over 7-10 workouts. The lightest week is 6 hours, and the hardest has 16 hours of training.

There are 21 videos included in the plan, one for each week plus one big-picture overview. This will help you understand the purpose of the plan as a whole and each week within it, its different phases, and importantly, how to execute it correctly.

Workouts that should not be missed are clearly marked as KEY WORKOUTS, so you can optimise your scheduling, and rearrange the plan cleverly if life gets in the way.

This plan is based on heart rate (and RPE) for cycling and pace for running.

It is also available as versions based on bike power instead of heart rate and based on run power instead of pace to guide intensity. See


-Average user rating: 9.3 / 10 (at the moment of writing, 24 October 2018)

*I gather feedback on all the training plans I create in order to constantly improve them. One of the questions I ask is for the user to rate the plan on a scale from 1/10. The average user rating is calculated from this feedback.


One of the best training plans I´ve ever purchased!

The progression of the plan was very good. I felt a lot stronger after the training and I also liked that the Training Peaks version of the plan has the Structured Workouts feature so they can be easily downloaded to Garmin devices.

I sincerely think that it has been one of the best training plans I´ve ever purchased. Worth every penny!

Victor Campos Vallejo
31, Mexico

Kept me organised and focused!

Your plan kept me very organized and focused through the 12 weeks. It was a good fit for my level. Not too easy, with too short training distances like so many other training plans I looked at, but not so daunting as some of the 12-15 hrs/week plans.

I have another race coming up, so I plan to restart the plan next week to prep for it. I would highly recommend it!

Christina Meyer
47, United States

Made my training much more efficient!

With this training plan, my training changed to be more systematic. Each session has a clear target for what you're trying to achieve - not just "going for a run".

I haven't previously trained using training zones, and this made the training much more efficient. I've improved my run pace nicely (and it was my strongest discipline before) and really improved my cycling.

Finally, having this plan makes it harder to skip workouts, so it helps you stay consistent. If you're considering purchasing it, just go for it! It helps immensely.

Kristian Nikinmaa
33, United Kingdom

-You can find more testimonials at

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:13:00 02:00:00
Swim x3
02:57:00 01:30:00
Bike x3
04:50:00 05:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:13:00 02:00:00
02:57:00 01:30:00
04:50:00 05:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Mikael Eriksson - Founder of Scientific Triathlon, Host of That Triathlon Show

Scientific Triathlon

Mikael is the founder of Scientific Triathlon and host of the podcast That Triathlon Show. He has helped athletes from beginners to professionals achieve goals from completing their first triathlon through qualifying for World Championship events, qualifying for pro licenses and racing professionally. His training plans have been used by thousands of athletes with excellent results and fantastic feedback. They are some of the best-rated and best-selling plans on the Training Peaks marketplace.

  • 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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