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SF - KQ plan

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SF - KQ plan


SuperFly Coaching

All plans by this Coach


12 Weeks

Plan Description

This 12 week program is designed to put people in contention for Kona Qualifying performance. It utilizes Power Zones. If you do not have a power meter the zones prescribed relate to HR as well.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x6
05:14:00 01:15:00
Run x5
05:46:00 03:00:00
Bike x4
08:24:00 06:00:00
Strength x1
00:41:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
05:14:00 01:15:00
05:46:00 03:00:00
08:24:00 06:00:00
00:41:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Adam Zucco

SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.

  • 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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