Bring your endurance to 140.6

Tri-Ready: 32 Week - Gaining Momentum Ironman (140.6) Builder (Intermediate) — 32 weeks of clear, progressive training from Rapid Snail Racing.

At a glance: 32 weeks | Intermediate | About 5-8 workouts/week | Self-guided

Is this your starting point?

For athletes with an Olympic-distance triathlon completed, or the ability to swim 1,500 m freestyle continuously, ride 60 minutes and run 60 minutes.

Triathlon racing experience is recommended but not required. A willingness to commit and a positive attitude are highly recommended. If you meet these baselines, you’re ready to go!

What is in the plan?

Train Smarter with this Simple and Easy to Follow, Intermediate Plan

Progressive swim, bike and run sessions build on your current fitness, mixing pace- and power-guided workouts with endurance, recovery and race preparation.

This program is built with simplicity in mind and builds on your existing triathlon and endurance fitness—requiring minimal equipment while delivering a clear, no-fuss approach to training. Straightforward, effective, and easy to follow, it’s designed to fit seamlessly into your busy schedule.

Using Pace and Power, the plan gradually builds your swimming, biking, and running fitness through structured, distance and time based workouts. You’ll gain endurance, strength, and confidence in all three disciplines—without feeling overwhelmed. Along the way, you’ll also receive guidance on pacing, recovery, and race-day basics so you arrive prepared, not stressed.

Equipment: Swim, bike and run basics, GPS run pace tracking and bike power or virtual power; heart rate is recommended. A stationary trainer is a great option if you prefer to ride indoors, but it’s not essential if you can ride outdoors or have access to a gym bike that records distance.

All workouts can be adjusted to Rate of Perceived Exertion, Heart Rate Thresholds, Pace Thresholds, Etc.

Support: This is a self-guided plan. Email coaching and personalized schedule changes are not included.

The people behind your plan

Robert and Rachel Welsford are the father-and-daughter team behind Rapid Snail Racing. Meet the coaches.

From RSR plan athletes: Kyle S. | Kristin T. | Viorel P.. Each story reflects that athlete's own plan and support arrangement.

Questions before you buy? Email RSR. Review the sample week and training chart on this page.