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Triathlon - 140.6 Long Distance Triathlon - Intermediate - (Power & HR)

Includes Structured Workouts

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

Learn More about Structured Workouts.


Maria Simone

All plans by this Coach


24 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

Recently updated for 2019!

Creator: Maria Simone, No Limits Endurance Coaching

Length: 24 weeks

Weekly Duration (average): 13 hours (includes recovery weeks in average)

Ability level: Intermediate

This 24-week plan is ideal for the intermediate athlete who has several seasons of triathlon racing experience. This plan assumes that the athlete has already completed one 140.6 training cycle in the past OR the athlete has extensive endurance training experience in cycling (century ride) and running (marathon).

The plan includes information about how to set your zones: 1) Heart rate for bike & run; 2) Power for Bike, 3) Pace for swim & run. Bike workouts are structured by power. Run workouts are structured by a mix of heart rate (for endurance runs) and pace (for speed and tempo runs).

Prior to starting this plan, you should be able to swim 2000 yards, bike 3 hours continuously, and run 75-90 minutes continuously. The plan includes swim sessions 3x/week, cycling 3-4x/week, and running 4x/week. You will begin with 10 hours per week, and peak at just under 19 hours. The average training time is approximately 13 hours per week, making this plan manageable for busy lifestyles.

In addition to the swim, bike and run sessions, this plan provides functional strength training sessions.

This plan was created by a USA Triathlon Level 2e certified coach with 10 years of experience, and 10 140.6 finishes, including the World Championships in Kona. Coach Maria is also a double iron-distance champion, and accomplished ultrarunner.

This plan does not come with regular coach correspondence or revisions. However, anyone who purchases the plan may have a one-time email consult - I recommend you take the time to review the entire plan and take note of any questions you have. Then, email them to maximize this correspondence. If you'd like a phone or video consult, you get 20% off the current rate.

Athletes who purchase this plan receive a 10% discount to join our #NLECrew, the (mostly virtual) team for endurance athletes with no limits! We have two Tiers to choose from, both with access to a forum with the coaches, monthly team meetings, weekly newsletters with actionable training advice, and a community that can't be beat!

Visit #NLECrew for details or to sign up. After purchase, email to get the code!

For more information about No Limits Endurance Coaching, please visit our website at

Like us on Facebook and let us know how the training goes and how the race goes!

How it Works

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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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:35:00 03:00:00
Bike x3
06:45:00 06:30:00
Strength x3
00:25:00 00:35:00
Swim x3
02:38:00 01:25:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:35:00 03:00:00
06:45:00 06:30:00
00:25:00 00:35:00
02:38:00 01:25:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. From big goals for the first time or a fast time, I can to help!

I coach with a holistic approach that considers your athletic ability and history, mental training, and life-training balance. We'll focus on your short and long terms goals and all available metrics to dynamically progress your training.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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