🏁 17-Week Full Distance Triathlon Plan

Structured. Focused. Zwift-Compatible. Coach-Supported.

This plan is built for triathletes training for a full-distance 140.6 event. Whether you’re stepping up to your first long-distance race or coming back to finish stronger, this 17-week journey delivers structure, endurance, and confidence — without overcomplication.

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🎯 Who This Plan Is For:
• Triathletes preparing for a full-distance 140.6 triathlon
• Intermediate-level athletes with some long-course experience
• Ideal for those training with HR, pace, or power — indoors or outdoors
• Athletes with 10–15 hours/week for training

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📅 Plan Structure:
• Weeks 1–6: Base Phase – build aerobic capacity and strength
• Weeks 7–12: Build Phase – increase volume and add race-specific sessions
• Weeks 13–15: Peak Phase – simulate race conditions and dial in pacing
• Weeks 16–17: Taper – recover, sharpen, and prepare for race day

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💪 What Makes This Plan Effective:

✅ Structured workouts with clear time, distance, and effort targets
✅ Bike sessions fully compatible with Zwift (export and train indoors with purpose)
✅ Long brick sessions to develop bike-to-run endurance
✅ Periodized volume with built-in recovery weeks
✅ Strength & mobility included for durability and balance
✅ Email access to Coach Theo for personal guidance

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👨‍🏫 Coach’s Note:

I created this plan for athletes who want to show up on race day with confidence, not confusion. It’s a complete, race-tested roadmap for full-distance success — grounded in real coaching and practical execution.

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💬 What Athletes Are Saying:

🗣️ “The brick sessions were a game-changer — and having Zwift workouts made it easy to stay consistent.”
🗣️ “Loved the structure and clarity. I stayed on track every week and felt stronger than ever on race day.”

📄 Read more testimonials: https://www.ffe.life

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🔥 Coach’s Endurance Credentials

As a coach, I believe in testing what I teach.

I’ve personally completed two full-distance triathlons on back-to-back days — a feat that tested every ounce of physical, mental, and spiritual endurance. That experience isn’t just a story — it shapes every plan I write and the way I support my athletes.

This plan is built on real-world application, not theory — designed to help you train consistently, peak at the right time, and race with clarity and confidence.

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📘 Bonus Download – The 5 Keys to Ultimate Endurance Performance

Want to dive deeper into what drives long-course success?

📥 Download my free eBook:
The 5 Keys to Ultimate Endurance Performance

This short, practical guide reveals:
• Why most endurance athletes plateau
• How to align training, mindset, and recovery
• The secret to long-term durability and growth

It’s my gift to anyone serious about going the distance — in sport and in life:
📖 https://www.ffe.life/the5keys

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📚 Featured in “Listen: God’s Voice in My Life”

Coach Theo is featured in the powerful book “Listen: God’s Voice in My Life” — a collection of stories from well-known and elite sports figures sharing how faith shaped their athletic and personal journeys.

His chapter explores how endurance, identity, and God’s calling intersected during his recovery from addiction and transformation into a purpose-driven athlete and coach.

👉 Buy the book at GodInSport.com

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📩 Need Clarification or Motivation?
I’m just an email away throughout your training journey:
theo@ffe.life