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Advanced Full Distance Triathlon - 22-week plan (Bike Power, Run Pace)

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Advanced Full Distance Triathlon - 22-week plan (Bike Power, Run Pace)

Includes Structured Workouts

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

Learn More about Structured Workouts.


Mikael Eriksson, Founder & Head Coach @ Scientific Triathlon, host of That Triathlon Show podcast

All plans by this Coach
4.83 (53)


22 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

This plan is for experienced athletes looking for their highest level of performance in Full distance triathlon.

To start this plan, you should be able to train consistently around 10-13 hours per week. "Advanced" doesn't mean you have to be very fast, but refers to the level of volume and intensity you're able to do consistently. You need to be able to train day in day out at a pretty solid volume, and to be able to handle at least 3 (one each in swimming, cycling, and running) intense workouts per week. If you can do that, then you will be able to follow this plan, and it will help you make big improvements in your Full Distance performances.

The plan contains instructions and options for shortening/extending certain workouts, so you can tweak the overall volume of the plan up or down based on your needs. On average, the plan has 15h30m of training per week, but depending on how you choose to do the aforementioned "Adjustable Duration" workouts, you may average anywhere from 13h45m to 16h45m. The plan starts at 9h20m (+- about 1h) and the biggest week(s) of the plan is 21h55m (from 18h45m to 23h).

The plan includes home-based Strength and Conditioning workouts.

There are 23 videos included in the plan, one for each week plus an introductory video, to help you execute the plan optimally.

The workouts are prescribed based on power for cycling and pace for running, as well as on perceived effort using cues like "easy", "moderate", "hard" and RPE (Rating of Perceived Exertion) ratings like "4/10" and "7/10".

This plan is also available as versions based on run power instead of pace to guide intensity. See

Mikael Eriksson is the founder and head coach of Scientific Triathlon, a coaching business that provides world-class individual coaching to athletes of all levels, as well as top-rated training plans that have been used by over 1000 athletes in all corners of the world. He is also the host of the podcast That Triathlon Show.


Average user rating: 9.5 / 10 (as of 2021-04-06)

*I gather feedback on all the training plans I create in order to constantly improve them. One of the questions I ask is for the user to rate the plan on a scale from 1/10. The average user rating is calculated from this feedback.


One of the best training plans I´ve ever purchased!

The progression of the plan was very good. I felt a lot stronger after the training and I also liked that the Training Peaks version of the plan has the Structured Workouts feature so they can be easily downloaded to Garmin devices.

I sincerely think that it has been one of the best training plans I´ve ever purchased. Worth every penny!

Victor Campos Vallejo
31, Mexico

Kept me organised and focused!

Your plan kept me very organized and focused through the 12 weeks. It was a good fit for my level. Not too easy, with too short training distances like so many other training plans I looked at, but not so daunting as some of the 12-15 hrs/week plans.

I have another race coming up, so I plan to restart the plan next week to prep for it. I would highly recommend it!

Christina Meyer
47, United States

Made my training much more efficient!

With this training plan, my training changed to be more systematic. Each session has a clear target for what you're trying to achieve - not just "going for a run".

I haven't previously trained using training zones, and this made the training much more efficient. I've improved my run pace nicely (and it was my strongest discipline before) and really improved my cycling.

Finally, having this plan makes it harder to skip workouts, so it helps you stay consistent. If you're considering purchasing it, just go for it! It helps immensely.

Kristian Nikinmaa
33, United Kingdom

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
07:04:00 05:30:00
Run x4
04:03:00 02:30:00
Swim x3
03:24:00 01:30:00
Strength x2
00:58:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
07:04:00 05:30:00
04:03:00 02:30:00
03:24:00 01:30:00
00:58:00 00:40:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Mikael Eriksson - Founder of Scientific Triathlon, Host of That Triathlon Show

Scientific Triathlon

Mikael is the founder of Scientific Triathlon and host of the podcast That Triathlon Show. He has helped athletes from beginners to professionals achieve goals from completing their first triathlon through qualifying for World Championship events, qualifying for pro licenses and racing professionally. His training plans have been used by thousands of athletes with excellent results and fantastic feedback. They are some of the best-rated and best-selling plans on the Training Peaks marketplace.

  • 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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