Long distance preparation 2019; 23 weeks; Level: Beginner; English language; Starts any time

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 12:08


Improvement starts right now!

You're doing triathlon quite a while? You want to go longer and do your first full long distance race? 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 preparation over 23 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 race or similar event

  • 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 23 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

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 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 4
Endurance + 10x10s Sprints

Endurance pace with 10x10s sprinting!

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

Sample Day 5

Warm-Up: 100 choice

- 500 (70%): 100 FS + 100 BS
- 6x50 FS.: 25 fist, 25 FS, b. 15s

- 8x100 FS, PB+ Paddles (80%), b. 15s

- 14x50 FS, PB+Paddles (80%), b. 10s

Cool-Down: 200 easy

Sample Day 6
20min test

Warm-Up: 20min easy Z1-2
- 3min hart (90%), 7min easy
- 20min ALL OUT on a flat section on your aerobars (if you use a TT-bike and do the test outdoor)! You should do this test always on the same section of the road to compare the results! Never compare outdoor tests with indoor tests (indoor power is less..)
- take your 20min Normalized Power (NP) and calculate with 95% of it. This is your new Threshold (TSH = 1-hour-maximum).
- Every zone will be calculated from this test so make sure that you give EVERYTHING you have that day!
- 30min easy cool-down!

Put your TSH number in Trainingpeaks: Athlete Account Settings - Zones - Power (95% of NP from the 20min test!) and you'll get all your training zones.

You'll find a short overview of suggested pacing for different competitions in the appendix!

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;-)