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Tri - Beginner Full-Distance Triathlon Plan (19 weeks)

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Tri - Beginner Full-Distance Triathlon Plan (19 weeks)


Vision Quest Coaching

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19 Weeks

Plan Description

This is an full-distance triathlon training plan for beginner athletes looking to complete their first full-length event. It is recommended that athletes start this plan following 6-8 weeks of consistent endurance training in all three sports.

Key features of this plan will be a weekday intensity ride, short post-ride transition runs and long weekend workouts for both bike and run. Volume progresses throughout the plan and includes built-in rest weeks. The highest training volume will occur in weeks 9-11 and 13-15.

A half-distance race is also recommended around week 12 to help hone your race strategy. Look for events that will fall 6-8 weeks before your key race. If there is not a suitable race event, you can simulate the race as a training session instead.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:02:00 03:00:00
Bike x2
03:06:00 03:00:00
Swim x2
01:54:00 01:00:00
Day Off x1
—— ——
Brick x1
03:33:00 06:30:00
Workouts Per Week Weekly Average Longest Workout
02:02:00 03:00:00
03:06:00 03:00:00
01:54:00 01:00:00
Day Off
—— ——
03:33:00 06:30:00

Training Load By Week

This plan works best with the following fitness 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.

  • 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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