18-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 18-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
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!