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Kona Endurance 20 Weeks Beginner FULL Long Distance Triathlon PR Plan NUTRITION + COACH SUPPORT

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Kona Endurance 20 Weeks Beginner FULL Long Distance Triathlon PR Plan NUTRITION + COACH SUPPORT

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Florian Bögge - Head Coach Kona Endurance Hawaii & Pro-Triathlet

All plans by this Coach

Length

20 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

20-Week Long Distance Triathlon Plan – Beginner


Perfect if you’re new to Ironman training or coming back after a break. No guesswork—just a clear, step-by-step roadmap to build fitness, confidence, and race readiness.

Dialed from Day One


Kick off with our free online performance test at app.konaendurance.com. We’ll map your VO₂ max, VLamax, and FTP so every workout fits your current level.

Is This Plan for You?


YES, if you:



  • Are new to full-distance triathlon (140.6) or returning after a layoff

  • Want a structured, manageable build-up—no shock to the system

  • Can commit 6–12 hours/week of guided workouts

  • Appreciate clear instructions, safety, and gradual progress

  • Value mindset tips, nutrition basics, and injury-preventing strength work

What You’ll Get



  • Full 20-week progression: Easy → Base → Build → Taper

  • Workouts scaled to your zones (power, pace, HR)

  • “Mindset Minutes” each week to build confidence

  • Simple fueling plans for training and race day

  • Strength & mobility routines to stay injury-free

  • Email support from Coach Flo to answer your questions

  • Seamless integration with your free metabolic test data

Why It Works


This isn’t one-size-fits-all. It’s a science-backed, beginner-friendly system that grows with you. Start steady, build resilience, and finish strong—without burnout or overwhelm.

Ready to make your Ironman journey accessible and enjoyable?
📩 info@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.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
05:52:00 05:00:00
Swim x3
03:11:00 01:30:00
Run x3
01:21:00 01:40:00
Custom x1
00:04:00 00:30:00
strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
05:52:00 05:00:00
Swim
03:11:00 01:30:00
Run
01:21:00 01:40:00
Custom
00:04:00 00:30:00
strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Florian Bögge

KONA Endurance

We provide the highest quality coaching and testing services for endurance athletes of all levels. Our scientific and longevity centered approach combined with two decades of professional experience will make you perform and feel better. We guarantee that!


  • 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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