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Tri - Int/Adv Full-Distance Triathlon Plan (19 Weeks)


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19 Weeks

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Plan Description

This is an full-distance triathlon training plan for intermediate and advanced athletes who have an existing endurance base (6-10 hrs per week combined training time in all three sports) and are looking to improve on previous race performances. Key features of this plan will be short post-ride transition runs, mid-week long runs, and back-to-back weekend riding days. Volume progresses throughout the plan and includes built-in rest weeks. The highest training volume will occur in weeks 9-11 and 13-15. Two suggested race-prep events (an Olympic-distance and half-distance race) are also recommended, but these can done as a workout as well if you do not intend to race outside of your primary event.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
4:48 hrs 6:00 hrs
Run x2
0:13 hrs 0:15 hrs
Swim x2
1:50 hrs 1:00 hrs
Day Off x1
—— ——
Brick x1
2:47 hrs 4:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:48 hrs 6:00 hrs
0:13 hrs 0:15 hrs
1:50 hrs 1:00 hrs
Day Off
—— ——
2:47 hrs 4:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Vision Quest Coaching

Vision Quest Coaching

We offer one-on-one coaching and a variety of consultation options to all athletes, as well as performance testing, bike-fitting and facility-based memberships to athletes in the greater Chicago area.

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