This 26-week Hilly Long-Distance Triathlon Plan is designed for strong intermediate to advanced athletes preparing for a demanding 140.6 event featuring extended climbs, rolling terrain, and challenging conditions.

The plan develops long-course durability, climbing strength, race-specific power and pace, and the disciplined execution required for a competitive finish on a tough course.

Written by Enduraprep Head Coach Lawrence Cronk, who has supported more than 100 long-distance triathlon finishes—from committed age-groupers to World Championship qualifiers—this plan provides a proven, structured path for athletes aiming to perform strongly rather than simply complete the distance.

⭐ Who This Plan Is For:

Strong intermediate or advanced long-distance triathletes

Athletes preparing for hilly or adventure type 140.6 / Long Distance Triathlon events

Athletes aiming for a personal best, competitive AG placing, or strong overall performance

Anyone capable of training 8–11 hours per week at the start, building to 14–16 hours at peak

Athletes who prefer structured workouts, progression, and purposeful intensity

⭐ Training Requirements & Equipment

You’ll need:

A smart trainer for structured weekday sessions

A bike (power meter optional; HR or RPE acceptable)

A running watch for pacing and heart rate

Access to a pool 2x times per week

A solid aerobic foundation is recommended prior to starting, experience at this distance or success at middle distance previously.

⭐ Plan Structure

26-week build with every 4th week as recovery

Starting volume: 8–11 hours/week

Mid-plan: 12–14 hours/week

Peak weeks: 14–16 hours/week

Weekday sessions typically 60–90 minutes

Weekends include extended long rides and long runs with hilly-route emphasis

Long weekend ride come with an indoor structured option if short on time or have bad weather etc

This structure allows meaningful progression while managing fatigue during higher-volume periods

⭐ Key Features

Structured workouts compatible with Garmin, Wahoo, Zwift, and other platforms

Hilly-course specificity, including:

Low-cadence, high torque intervals

Tempo and threshold work for sustained hills

Strength-focused run sessions

Stamina building brick workouts

Two major race-simulation weekends

Regular testing for swim, bike, and run to track improvements

Clear coaching notes explaining workout purpose, pacing, and execution

⭐ Why This Plan Works

Advanced athletes need focused training that balances volume with precision.

This plan delivers:

Race-specific climbing strength and resilience

Smart intensity distribution for long-course performance

Structured progression without excessive fatigue

Sessions that reflect the demands of hilly 140.6 racing

Practical, coach-supported notes to guide execution confidently

It prepares you to race competitively—not simply complete the distance—on challenging long-course terrain.

⭐ Want personalised adjustments?

If you prefer a fully tailored approach, explore 1:1 coaching at:
www.enduraprep.com/online-coaching