Kona Endurance 18 Weeks Beginner FULL Long Distance Triathlon PR Plan NUTRITION + COACH SUPPORT
Kona Endurance 18 Weeks Beginner FULL Long Distance Triathlon PR Plan NUTRITION + 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
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
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
x3
|
05:44:00 | 05:00:00 |
|
Swim
x3
|
03:07:00 | 01:30:00 |
|
Run
x3
|
01:25:00 | 01:40:00 |
|
Custom
x1
|
00:04:00 | 00:30:00 |
|
strength
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:44:00 | 05:00:00 | |
|
|
03:07:00 | 01:30:00 | |
|
|
01:25:00 | 01:40:00 | |
|
|
00:04:00 | 00:30:00 | |
|
|
—— | —— |
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.
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