Is This Plan For You?

This 24-week Full Distance Intermediate Maintenance plan by GA Endurance is designed for triathletes who want to maintain a solid level of fitness over an extended period without entering a full race preparation phase.

It is ideal for athletes who already have a consistent training background and want to preserve endurance, efficiency, and consistency across swim, bike, and run disciplines.

If you are looking for a long-term, structured, and sustainable way to stay fit while managing fatigue, this plan provides a clear and manageable pathway.

What You Can Expect

• A complete 24-week structured Maintenance phase for Full Distance Intermediate athletes

• Moderate training load designed to preserve fitness without excessive fatigue

• Balanced progression across swim, bike, and run disciplines

• Strong emphasis on aerobic conditioning, efficiency, and consistency

• Regular long sessions to maintain endurance and comfort over distance

• Controlled tempo and sub-threshold efforts to maintain performance capacity

• Bike sessions focused on sustainable power and pacing control

• Run sessions designed to maintain durability and aerobic strength

• Swim sessions including technique refinement and aerobic conditioning

• Light and consistent brick sessions to maintain race-specific coordination

• Strategically placed recovery weeks to support sustainability and injury prevention

• Clear, easy-to-follow workouts using pace, heart rate, or perceived effort

• Optional strength guidance to support durability and injury prevention

Coaching & Support

This plan includes Coach Access.

If you have any questions during your training, you can reach out anytime via:

coachsupport@gaendurance.com

Requirements

To start this plan, you should be able to:

• Swim at least 1,500–3,000 meters continuously

• Ride consistently for 2.5–4 hours

• Run continuously for 60–90 minutes

• Train consistently 4–6 days per week

• Have prior experience with structured endurance training

A GPS watch, heart rate monitor, and a bike power meter are recommended for best results.

Final Note

This 24-week intermediate maintenance plan is designed to keep you consistent, fit, and ready over a long period without unnecessary training stress.

With a sustainable structure, the focus is on preserving aerobic capacity, maintaining endurance, and reinforcing efficiency across all three disciplines. If followed with discipline, this plan will keep you prepared for your next performance-focused training phase.

Explore more training plans at GA Endurance