Follow the same training methodology that has guided Olympic and World Champions for all levels of ability
"My philosophy is very simple. There is no difference between a pro and an age grouper. It's just the time one has to train, and the speed at which one goes. Everything else is the same"
- BRETT SUTTON
This 20 hours per week Full Distance training plan has been used with enormous success by pros and age-group athletes alike. It incorporates the Trisutto training principles (which are explained in the plan introduction section).
Program duration is 16 weeks, structured into 4 x 4 week blocks, with each block building on the one before.
Most week days have morning and evening workouts. Longer bike and run workouts are scheduled on weekends. Race week taper and advice on post race recovery are included.
This plan uses perceived exertion / effort to gauge intensity. We refer to this as 'Sutto's 3 M's' -
SUTTO'S THREE M'S
We like to keep things simple. While others espouse heart rate and power zones we find that these are a cause of confusion, distraction and worry. Instead we prefer the following perceived exertion levels -
Easy (under 60%), Moderate (60-75%), Medium (75-85%), Mad (85-95%).
* A complete description of intensity levels used in workouts is included with this training plan.
Equipment required:
Swim - paddles and buoy
Bike - a turbo trainer is not required, but is effective (and safe) if you have access to one
Run - access to a treadmill is not required, but is effective if you have access to one
Assumptions:
This '16 Week Full Distance Training Plan' is provided under the assumption that the participant has a basic level of fitness, has been actively training recently, is injury free and can accomplish the following:
Swim: Complete 2000m of swimming without stopping.
Bike: Complete 2 hours of cycling without stopping.
Run: Complete 90 minutes of running without stopping.
Testimonial
"You don't know me but l'd just like to say thank you. 4 IM's ago I had a PB of 9:15 training 25hrs+ a week.
My first race on your Full Distance training plan I went sub 9 (8:58), went to Hawaii and came 12th in 9:23. 6 weeks later I went 8:49 in Western Australia winning and coming 9th overall with the 5th fastest overall bike split. The gains I have made are undeniably due to your program and I'm just getting faster and hungrier. You deserve all your success. So simple, yet genius"
- Barry Oelofsen
It continues to be a good race season...2nd in my age group at Full Distance Boulder and Hawaii Qualified!! First-time ever for me. Thanks again to the Trisutto team for a top notch training regimen.
-Karl Poehls, CFA
Train using the same training methodology of Ironman World Champions Daniela Ryf and Chrissie Wellington, Olympic Medalists Nicola Spirig and Julie Derron, and hundreds of age group world champion podiums and Kona qualifiers.