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

The training structure is well suited to hilly and adventure-style long-distance triathlons, similar in profile to events such as Nice, Lanzarote Lake Placid, Austria, and other long-course races where climbing strength, pacing discipline, and durability are decisive factors.

The plan develops long-course endurance, climbing resilience, race-specific power and pace, and the disciplined execution required for a strong, competitive performance on tough terrain.

Written by Enduraprep Head Coach Lawrence Cronk, who has supported 100+ long-distance triathlon finishes — from committed age-group athletes to World Championship qualifiers — this plan provides a proven, structured pathway 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-style 140.6 / long-distance triathlon events

Athletes targeting a personal best, competitive age-group placing, or strong overall performance

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

Athletes who value structured workouts, progression, and purposeful intensity

⭐ Training Requirements & Equipment

You’ll need:

A smart trainer for structured weekday bike sessions

A bike (power meter optional; heart rate or RPE acceptable)

A running watch for pacing and heart rate

Pool access 2× per week

A solid aerobic foundation is recommended before starting. Previous experience at long-distance or strong results at middle distance will be beneficial.

⭐ Plan Structure

26-week build with every 4th week as recovery

Starting volume: 8–11 hours/week

Mid-plan volume: 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 rides include an indoor structured option when time or weather is limited

This structure supports meaningful progression while managing fatigue through higher-volume phases.

⭐ Key Features

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

Hilly-course specificity, including:

Low-cadence, high-torque climbing intervals

Sustained tempo and threshold work for long climbs

Strength-focused run sessions

Stamina-building brick workouts

Two major race-simulation weekends

Regular swim, bike, and run testing to track progress

Clear coaching notes explaining workout purpose, pacing, and execution

⭐ Why This Plan Works

Advanced athletes need training that balances volume with precision.

This plan delivers:

Race-specific climbing strength and resilience

Intelligent intensity distribution for long-course performance

Structured progression without excessive fatigue

Sessions that reflect the real demands of hilly 140.6 racing

Practical, coach-supported notes to guide confident execution

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

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