Full Distance Triathlon Training Plan (20 Weeks) – Power, Pace, Strength + Free Email Support
Full Distance Triathlon Training Plan (20 Weeks) – Power, Pace, Strength + Free Email Support
Author
Theo Bierman. IRONMAN U Certified Coach. Zwift Compatible Workouts | Faith Fuelled Endurance
All plans by this CoachLength
20 Weeks
Plan Description
Full Distance Triathlon Training Plan (20 Weeks)
Built for intermediate triathletes aiming to complete a 140.6. Whether it’s your first or you're racing stronger, this plan gives you structure, endurance, and confidence—without overcomplication.
Is This Plan For You?
This flagship plan is ideal for athletes with long-course experience. Supports heart rate, pace, and power across indoor and outdoor sessions. Average 10–15 hours/week with Peak Week reaching 20. It's the same plan I used for my back-to-back Ironman finishes—anchored in strategy and faith.
Training Phases & Benefits
- Weeks 1–6: Build aerobic capacity & strength
- Weeks 7–12: Add volume & race specificity
- Weeks 13–15: Simulate race conditions
- Weeks 16–20: Taper & sharpen
Zwift- and Garmin-ready. Fueling & sodium testing included. Email support keeps you accountable. Faith-based mental tools help you race whole—body, mind & spirit.
Plan Features
- Structured swim, bike, run & strength workouts
- Indoor bike sessions for Zwift
- Brick workouts to build endurance
- Recovery weeks built in
- Email access to Coach Theo
Free Bonus
Includes my eBook: The 5 Keys to Ultimate Endurance Performance
Coach's Note
This is a practical, faith-fuelled roadmap built from real racing experience. You’ll show up ready—mentally, physically, and spiritually.
Athlete Feedback
As Featured On
Let’s Go!
You’re not racing alone. Let’s train with faith, fuel with purpose, and finish strong.
Coach Theo Bierman – Faith Fuelled Endurance
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
04:30:00 | 02:30:00 |
|
Bike
x4
|
07:11:00 | 06:00:00 |
|
Swim
x2
|
02:11:00 | 01:20:00 |
|
strength
x2
|
01:52:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:30:00 | 02:30:00 | |
|
|
07:11:00 | 06:00:00 | |
|
|
02:11:00 | 01:20:00 | |
|
|
01:52:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- 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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