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Includes Structured Workouts

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

Learn More about Structured Workouts.


Joe Friel

All plans by this Coach
4.45 (22)


12 Weeks

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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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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

Train smart with a long-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.
• Prepare for a long-distance triathlon: swim = 4k, bike = 180k, run = 42.2k
• Plan is intended for an intermediate to advanced triathlete of any age who has completed at least one long-distance triathlon.
• Plan is for 12 weeks in the Build to Peak training periods, culminating with your race.
• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).
• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.

“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion
“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine

This 12-week long-distance Build-Peak-Race plan was designed by Joe Friel using the principles from The Triathlete’s Training Bible. Having this book handy will help with many of the workouts presented in the training plan but is not necessary.

Who is this plan for?

This challenging training plan is intended for an intermediate or advanced triathlete of any age. The plan uses common triathlon language to describe the workouts and is easy to follow.

When should you start the plan?

Start this plan exactly 12 weeks before your race weekend. You should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours in separate workouts. You should have completed at least one long-distance race and have a goal of improving your personal best race time or finishing strongly. Your training zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)

What is the weekly volume?

Weekly volume is 15–17 hours per week. Recovery weeks, which are every third week, and pre-race taper weeks are considerably less demanding.

Do you need any devices or apps?

You must have a power meter for bike workouts. Run workout intensities are mostly heart rate–based with occasional options calling for goal race pace or effort. Swim workout intensities are based on T-times (pace per 100) or perceived exertion. The workouts were created using the TrainingPeaks “Workout Builder” format so that they may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc.) or app to help you follow them precisely. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)

After your event, please provide feedback on how this plan worked for you.
“Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.” —Joe Friel

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:52 hrs 5:00 hrs
3:22 hrs 2:00 hrs
2:49 hrs 1:15 hrs
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
6:52 hrs 5:00 hrs
3:22 hrs 2:00 hrs
2:49 hrs 1:15 hrs
0:27 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at