Long distance preparation; 35 weeks; Level: Beginner; English language; Starts any time

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Long distance preparation; 35 weeks; Level: Beginner; English language; Starts any time


Elite/Pro coaching "made in Germany"; Coach Matthias Knossalla: TP author & level 2 coach

All plans by this Coach


35 Weeks

Typical Week

2 Swim, 1 Strength, 3 Run, 3 Bike

Longest Workout

1:30 hrs swim
5:30 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman intermediate

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Improvement starts right now!

You're doing triathlon quite a while? You want to go longer and do your first full Iong distance? If the answear is yes you should use this training plan!

This plan will challenge you and it will get hard from time to time, but if purposefulness and ambition are features that accurately describe you, you'll reach your goal!

Based on this training program many many Age Group athletes finished their first full distance race very successful !

The plan includes a full season preparation over 35 weeks for your long distance race. It can be started at any time and used multiple times.
Based on the "Reverse Periodization", we will take care of your under-distance performance. You will be fast at short distances! Over the coming weeks and months, we'll take this new level of performance to the longer, more race-specific sessions. This is how to reach a whole new level!

Another advantage of "reverse periodization" is the time savings. In the first few weeks and months, short and intensive sessions are on the program! You don't have to ride your bike for 6 hours. Speed comes first!
The training remains interesting and very varied, as the focuse change over the course of the season.

We've been working with our age group and pro athletes on trivolution-training.com for years with this periodization, and we're making tremendous improvements!

The individual cycles are based on a four-week scheme. Weeks 1 to 3 increase in intensity (not necessarily in volume!) And week 4 then includes 3 + 1 (active) recovery days. The longest sessions of the week take place over the weekend. Every Monday and Friday is designed as an active recovery day


  • Your are already doing triathlon

  • you already did at least one middle distance

  • at least 9-15 hours of training per week

  • a powermeter is a big advantage (but not necessary)

What you get:

This training plan includes 35 weeks of structured training for your next long-distance race!

A b-race over the middle distance is scheduled four weeks before the long distance.

In addition, plans for athletic training as well as videos for mobility training and strength training are provided.

You will find a detailed training-guide with all the information you need on day 1 (download).

If you have any questions do not hesitate to contact me:

Matthias Knossalla

Let's get it on!

Coach K


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:06
Training Load By Week
Average Weekly Training Hours: 12:06
Average Weekly Breakdown

Matthias Knossalla

Professional Triathlete and Coach www.trivolution-training.com

My name is Matthias Knossalla and I'm a professional triathlete and sports scientist from Germany. I coach many professionals and top age-group athletes for several years now. Together with some of the leading experts in their fields I founded www.trivolution-training.com a coaching network where we coach athletes from all over the world. We coach as a team not as a one-man-show!

I want to help athletes at an advanced and/or professional level to achieve more and get on the podium;-)

Sample Day 1


Warm Up: 200 choice

- 10x50 fins FS (70%), b. 10s
- 100m easy
- 10x50m medley (switch every 25), b. 10s
- 100m easy

- 2x250 PB (70%), b. 30s

- 4x100 Paddles+PB (80%), b. 15s
- 5x100 (25 FS without breathing, 75 easy choice), b. 20s

Cool-Down: 100 easy

Sample Day 1

Athletik or rather (Pre)hab

Stretching, Core, Strenght training, Pilates, Yoga, Weights, Massage....your choice! Listen to your body and give him what he needs that day! If you're healthy and feeling strong take some weights and also train your core. If you're having pain somewhere take your BlackRoll or go to a massage. Your choice!!

You'll find some animated pictures of good exercises in the appendix.

Sample Day 2

20s fast; Treadmill or outdoor

Warm Up: 15min
Main Set: 10 x (20s fast, 40s easy)
Cool Down: 15min Z2

Fast is what feels fast that day!

Sample Day 3

TS1: Z2 + Sprints

Warm-Up: 10min
-3min VO2max (or 95% by feel)
-5min Z2
-3x: (5x10s max+1:50min Z2), b. 5min Z2
Cool-Down: 7min easy

Sample Day 4


Easy Z2 run

Listen to your body and go a lttle bit more by feel than what your device say to you. Z2 pace can be a little bit different from day to day.

Sample Day 5


Warm-Up: 100 choice

- 500 (70%): je 100: FS, BR, BS, BR, FS, b. 15s
- 2x400 PB + Fingerpaddles (80%), b. 30s
- 100 easy
- 12x50 fins legs only (90%), b. 15s
- 100 easy
- 4x50: 25 max, 25 easy, b. 15s
- 100 easy
- 4x50: 15 max, 35 easy, b. 15s

Cool-Down: 100 easy

Sample Day 6

Lactic acid 10min

Warm Up: At least 30min Z2

- 3x 60s increasing power (from Z2 to VO2max), break 2min easy.

- 3x10min:
4x2min Sweet Spot (Z3 to4 or 85-90% by feel) + 30s VO2max (99% by feel)....no breaks in these 10 minutes. Break between intervalls: 5min easy

- Rest of the session Z1-2

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