Dreaming of the finish line? This 44-Week Couch To Full Distance Triathlon Training Plan is designed for the lifestyle intermediate athlete who want more time to prepare, build fitness gradually, and arrive at race day fully confident and injury-free.
If you’ve progressed from Sprint or Olympic triathlons but haven’t done recent endurance training, this plan meets you where you are — and gets you where you want to go. It’s structured, heart rate-based, and compatible with Garmin-type devices for easy workout syncing.
🔥 Two Phases, One Powerful Journey
🔹 12-Week Base Phase (No previous endurance training required!)
✅ Start with just 4 hours/week and build to 8.5 hours
✅ Emphasis on strength, aerobic base, and swim technique
✅ 3:1 training cycle (3 build weeks, 1 recovery week)
🔹 32-Week Full Distance Triathlon Phase
✅ Starts at 7 hours/week and peaks at 14 hours
✅ Adds tempo training, open-water swims & progressive brick workouts
✅ 4:1 training cycle for optimized gains and recovery
✅ Builds VO₂ Max and anaerobic threshold — your endurance engine
🏁 Test Your Fitness with “B” and “C” Races
You’ll be guided to schedule “C” races (low-pressure training events) and “B” races (key tune-up efforts) at strategic points — giving you critical checkpoints to build confidence, gain experience, and track your progress before your A-race.
💪 Elite Features to Support Every Step
✔️ Video-based swim drills to sharpen technique
✔️ Heart rate & RPE-structured bike and run sessions
✔️ Strength training built for triathletes with expert video guidance*
✔️ Progressive workouts tailored for Full Distance Triathlon performance
📩 Personalized email coach support is included — get answers to your questions, adjustments when needed, and real-time motivation to stay on track.
🎯 Whether you're racing to finish strong or set a new personal best, this plan gives you the time, structure, and expert tools to make it happen.
👉 Let’s get started on your Full Distance Triathlon journey — your finish line awaits!
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.