Is This Plan For You?
This 6-week Full Distance Intermediate plan by GA Endurance is designed for triathletes who need a short, highly focused preparation block leading directly into race day.
It is ideal for athletes who already have a consistent training background across swim, bike, and run, and are ready to execute a disciplined and efficient final build within a very limited timeframe.
If you are looking for a sharp and performance-oriented roadmap that prioritizes execution, race readiness, and fatigue management, this plan provides a clear and structured pathway.
What You Can Expect
• A complete 6-week structured Full Distance progression leading into race day
• Fully condensed structure with no base development phase
• Immediate focus on race-specific endurance and execution
• Balanced progression across swim, bike, and run disciplines
• Progressive long sessions to reinforce endurance and fatigue resistance
• Controlled threshold, tempo, and race-pace sessions
• Bike sessions focused on sustainable power and pacing strategy
• Run sessions designed to maintain durability and efficiency under fatigue
• Swim sessions including aerobic conditioning and technique refinement
• Integrated brick sessions to simulate race demands and transitions
• Nutrition and fueling strategy integration within key sessions
• Carefully controlled recovery to maintain freshness and prevent overload
• Clear, easy-to-follow workouts using power, 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 bike power meter are recommended for best results.
Final Note
This 6-week intermediate full distance plan is designed as a final performance block to prepare you for race execution.
With a very limited timeframe, the focus is on maintaining endurance, refining pacing and fueling strategies, and ensuring optimal readiness. If followed with discipline, this plan will help you arrive at race day confident, prepared, and ready to perform at your best.
Explore more training plans at GA Endurance
I’m Goksen Cinar, MSc, a sports scientist, national team coach, and founder of GA Endurance. With 25+ years of experience and more than 2,000 athletes coached, I combine sports science, data analysis, and practical endurance coaching. I’m a 4-time IRONMAN 70.3 World Championship qualifier and 4-time full-distance IRONMAN finisher, providing full-time coaching built around each athlete’s goals and life.My coaching philosophy begins with the individual.