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LONG COURSE TRI - 1st Timer 24wks


Paradise Triathlon

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25 Weeks

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Plan Description

This 25 wk training programme is designed for the Novice or Intermediate level Triathlete. This program is for someone with limited exprience, doing their first Iron-Distance* Triathlon.

*Swim 3.8km (2.4mile), Bike 180km (112miles), Run 42.2km (26.2miles)

You should have some athletic background, previous swimming experience and good general fitness is required.

Paradise Tri would advise you to start this program after an easy/recovery week of training.

A combination of Strength - Power - Endurance
There is limited High intensity training to avoid Over-Training and Injury Risk.

Weekly hours :- 5.5hrs - 16.5hrs (Peak Volume *Week 22)

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:04 hrs 6:00 hrs
Swim x3
2:18 hrs 1:00 hrs
Run x3
2:46 hrs 2:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
5:04 hrs 6:00 hrs
2:18 hrs 1:00 hrs
2:46 hrs 2:45 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Paradise Triathlon

Paradise Triathlon Training

We like to develop the athletes into having an understanding of What, Where, When and How they should be doing each session, repetition, set or interval. For the athlete to stand on the start line and say "I deserve to be here......"

Paradise Triathlon Training is providing a Coaching Consultancy service

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