Kona Endurance 18 Weeks advanced FULL Long Distance Triathlon PR Plan + COACH SUPPORT
Kona Endurance 18 Weeks advanced FULL Long Distance Triathlon PR Plan + COACH SUPPORT
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
18 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
TrainingPeaks Plan Description:
Train With Precision. Race the Island.
This is your final 18-week block leading into Ironman Kona—designed for qualified athletes who take performance seriously.
Built with principles from Norwegian and German endurance systems, this plan combines proven race preparation with modern metabolic training, mental conditioning, and real-life-tested execution strategy.
We don’t guess. We measure. You’ll begin with a free VO₂, FTP, and VLamax performance test to set your zones using our platform:
👉 app.konaendurance.com
Plan Highlights:
18-week progressive structure: Base → Build → Sharpen → Taper
Power, pace, and HR-based sessions (fully structured in TrainingPeaks)
Weekly Mindset Mondays to develop race-day composure and confidence
Built-in nutrition guidance: fueling, recovery, race-day prep
Mobility + strength work for injury-proof durability
Focused on Kona-specific demands: heat, humidity, long sustained efforts
Optional email check-ins with Coach Flo for fine-tuning
Who This Is For:
Kona-qualified triathletes (Legacy, AG, Pro, Slot Winners)
Athletes with 12–20 hours/week to train
Performance-driven minds who want more than a calendar
Athletes looking for clarity, precision, and a world-class training system
What You’ll Need:
Power meter + GPS device (Garmin/Wahoo preferred)
TrainingPeaks Premium recommended
Access to basic gym equipment or resistance bands
Ready to Prime for Kona?
Start today. The work you do this week becomes your race-day edge.
🧪 Begin with your free test:
👉 app.konaendurance.com
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 |
|---|---|---|
|
Bike
x5
|
08:22:00 | 05:00:00 |
|
Run
x4
|
01:46:00 | 01:40:00 |
|
Swim
x3
|
03:36:00 | 01:30:00 |
|
strength
x2
|
—— | —— |
|
Custom
x1
|
00:05:00 | 00:35:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
08:22:00 | 05:00:00 | |
|
|
01:46:00 | 01:40:00 | |
|
|
03:36:00 | 01:30:00 | |
|
|
—— | —— | |
|
|
00:05:00 | 00:35:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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.
Still have questions about this plan?20% Off
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$107.99 USD for the first year, billed yearly.