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IRONMAN Full Distance Triathlon Plan (CYCLING Structured Workouts)

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IRONMAN Full Distance Triathlon Plan (CYCLING Structured Workouts)


Pinnacle Multisport

All plans by this Coach


12 Weeks

Plan Description

This 12-week 140.6 build to peak period training plan was designed for any age athlete.. Following this plan will prepare you for your 140.6 race by building exceptional aerobic fitness.

Weekly volume ranges from 16 to 19 hours with 14-hour. R&R weeks every third week to allow for recovery, adaptation and improved performance.

All cycling workouts are power based and can be done on a smart trainer or turbo with power meter. Long rides to be done outside with guidance of zones

This plan is simple to follow and is written in every day language as you can see by clicking on the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
07:25:00 06:00:00
Run x4
04:05:00 03:00:00
Swim x3
02:36:00 01:15:00
Strength x1
00:27:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
07:25:00 06:00:00
04:05:00 03:00:00
02:36:00 01:15:00
00:27:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

  • 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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