Browse More Plans

Full Distance Triathlon Plan INTERMEDIATE 22WKS

Browse More Plans

Full Distance Triathlon Plan INTERMEDIATE 22WKS


Lana Burl

All plans by this Coach


23 Weeks

Plan Description

Thank you for selecting this Full Distance Triathlon training plan, proudly presented by LB Endurance.

The plan is intended for intermediate level triathletes that have completed some triathlons, and want to improve their performance at the Olympic (also called Intermediate or International) distance! The plan will prepare the athlete for an event with a 2.4 mile or 4000 meter swim, 112 mile or 180 km bike and 26.2 miles or 42 km run.

To start this plan, you should already be capable of swimming and biking at least two (up to four) times per week, and able to finish a run (can include walking) of at least one hour in duration. You should also be able to swim 2000 yards (or 45 minutes, with breaks) comfortably and bike for at least ninety minutes.

Each training week includes two or three swim workouts, bike workouts, and run workouts, plus one or two strength training sessions. You will also find one or two planned recovery days each week. Strength training and recovery are important to maintain the body, mind and soul while preparing for a triathlon.

Swim workouts are given as time and/or distance targets. Bike and run workouts are generally time based and bikes utilize Power for training zones.

Most bike workouts are provided as Structured Workouts that may be automatically downloaded to your training app or device, allowing easy use with virtual platforms like Zwift.

The plan also includes several tips and reminders to help you prepare for an enjoyable race day, including guidance on race fueling, gear, race planning and recovery.

Please have a doctor’s approval before starting this, or any exercise program.

Have fun! If you have questions, or are interested in enhancing this plan, contact me at or We offer plan enhancements such as schedule customization, training zone determination and race planning/feedback. As a LBE Training Plan customer, you will enjoy discounts on these services.

Follow us on Facebook and Instagram, and include #lbendurance and #legitbadass on all your social media posts.

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
02:08:00 02:30:00
Bike x2
03:44:00 05:30:00
Swim x2
01:39:00 01:20:00
Strength x2
00:45:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:08:00 02:30:00
03:44:00 05:30:00
01:39:00 01:20:00
00:45:00 01:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Lana Burl

LB Endurance

Lana believes in the value of living a full and happy life. She found joy in her own odyssey of discovering and nurturing the athlete within. She believes the pursuit of endurance sports delivers clarity, perspective and opportunity. This is why Lana coaches endurance athletes; theirs is a journey that anyone can undertake to learn, be happy and have fun in even the toughest moments.

  • 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.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.

$160.00 - Buy Now