Long distance preparation 2019; 23 weeks; Level: Top Age Group; English language; Starts any time

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Long distance preparation 2019; 23 weeks; Level: Top Age Group; English language; Starts any time


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

All plans by this Coach


23 Weeks

Typical Week

4 Swim, 2 Strength, 4 Bike, 4 Run

Longest Workout

1:45 hrs swim
5:30 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman advanced

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Improvement starts right now!

You are one of the best age-group athletes in your country? You want to qualify for Hawaii or you want to get on the podium? If the answear is yes you should use this training plan!

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

Based on this training program, our Age Group athletes have already finished under 8:48h in long distances events!

The plan includes a preparation over 23 weeks for your next 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


  • Several years of training and racing experience

  • at least Top20 age group results

  • at least 15-25 hours of training per week

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

What you get:

This training plan includes 23 weeks of structured training at the highest age group level 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: 17:47
Training Load By Week
Average Weekly Training Hours: 17:47
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

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 1


Warm-Up: 200 choice

- 6x50 FS (70%), b. 15s
- 100 easy
- 6x75 PB (70%): 25: FS,BS,BR, b. 10s
- 100 easy
- 4x50 kicking (80%): b. 15s
- 100 easy

- 3x200 PB + Paddles (80%), b. 20s
- 100 easy
- 500 fins (70%): 100: FS, BS, FS, BS, FS)

Cool-Down: 250 easy

Sample Day 2

1min hart, 1min easy

Warm Up: 10min easy
Main: 10x 1min @10k Speed + 1min Z1-2 (easy)
Cool Down: endurance speed Z1-2

The speed doesn't matter that much! It should feel intense and you should be consistent in your intervalls!

Sample Day 2

Endurance 90min

Just zone 2....

Sample Day 3

TS4: HIM WKT = Half Ironman pace

Warm-Up: 10min Z1-2

- 2x5min HIM WKT (or 85% by feel) + 2min easy
- 4x3min HIM WKT + 3min easy

Cool-Down: 12min

Sample Day 3


Warm-Up: 400 choice

- 500 fins: 100 kick/100 swim; 75 kick/75 swim; 50 kick/50 swim; 25 kick/25 swim (70%), b. 30s

-7x100 FS: 1+2 70%, 3+4 75%, 5+6 80%, 7 90%, b. 15s

- 300 FS (70%), b. 30s
- 2x300 FS (80%), b. 40s
- 300 FS (85%), b. 50s

- 50 easy choice, b. 15s
- 50 FS (90%), b. 15s
- 50 easy choice, b. 15s
- 2x50 FS (90%), b. 15s
- 50 easy choice, b. 15s
- 4x50 FS (90%), b. 15s

Cool-Down: 200 easy

Sample Day 4

Endurance + 10x10s Sprints

Endurance pace with 10x10s sprinting!

Just run 1-2min very easy between the sprints.

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