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Beginner/Intermediate Full-Distance Triathlon (24 Weeks, by Heart Rate & Pace)

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Beginner/Intermediate Full-Distance Triathlon (24 Weeks, by Heart Rate & Pace)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon Coach

All plans by this Coach

Length

25 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


STRUCTURED PLANS. PROVEN RESULTS.

Coach Alison’s plans are designed to set you up for success! She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. Don’t spend your time worrying about whether you’re training correctly - put your trust in the plan so all you need to worry about is executing.


About the Plan:

This 24 week program is a Beginner/Intermediate Plan for full-distance triathletes. This plan is a good fit if you have successfully completed at least one half-distance race in less than 6:30 OR have successfully completed at least one full-distance race in less than 14:30 prior to beginning this plan, and you are looking for more than just to finish the event.

A typical week has 3 swims, 3 bikes, 3 runs, and 2 strength sessions. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. There are bike-run (brick) workouts on most Saturdays beginning with week 9. Two race simulation days are included in weeks 16 and 20. There are benchmark workouts in weeks 5 and 13 to update your training zones.


Workout Distances & Durations:

Prior to starting this plan, you should have a good base of an average of 7-9 hours of weekly training for the past four weeks.

The first week of the plan includes 7 hours 40 minutes of training, plus two 30 minute strength sessions:
- 5000 yards/meters of swimming / 2100 yards/meters as your longest swim
- 3 hours of cycling / 1 hour 15 minutes as your longest bike
- 2 hours 25 minutes of running / 1 hour as your longest run

You will build in your max week to 18 hours of training, plus two 30 minute strength sessions:
- 9000 yards/meters of swimming / 4350 yards/meters as your longest swim
- 8 hours 45 minutes of cycling / 6 hours as your longest bike
- 5 hours 40 minutes of running / 2 hours 30 minutes as your longest run


All Workouts Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or heart rate targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. See the Structured Workout Help Page for more information.


A Website Just for Coach Alison’s Athletes!

Coach Alison’s website, linked within the training plan, provides a wide range of information for her athletes. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish.


Have questions?

Email Coach Alison.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:44:00 01:50:00
Bike x3
05:19:00 06:00:00
Run x3
03:32:00 02:30:00
Strength x2
00:57:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
02:44:00 01:50:00
Bike
05:19:00 06:00:00
Run
03:32:00 02:30:00
Strength
00:57:00 00:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Alison Freeman

NYX Endurance

I am a USAT Level II Endurance and IRONMAN® Certified Triathlon Coach and an avid triathlete based out of Boulder, Colorado. I specialize in working with athletes new to long-course (IRONMAN® 70.3 and IRONMAN®) racing, as well as athletes with atypical or unusually time-constrained schedules. I excel at educating my athletes and giving them confidence in their training - especially important for first-timers! - as well as in maximizing the efficiency of my athletes' training hours.


  • 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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