17-Week Advanced Full Distance Triathlon Plan: Bike & Run Focus | Sub-11:30 Target
17-Week Advanced Full Distance Triathlon Plan: Bike & Run Focus | Sub-11:30 Target
Length
17 Weeks
Plan Description
DESCRIPTION:
A 17-week bike and run plan for experienced triathletes targeting a sub-11:30 full distance finish.
Swim training is not included. The plan assumes you can complete the 2.4-mile swim in under 1:20 and allows you to integrate your own swim sessions around the prescribed workouts.
What's in the plan:
Bike threshold sessions building sweet spot and threshold power progressively across intervals
Long aerobic rides developing race pace endurance, including "Big Day" sessions over 5 hours to prepare for the 112-mile bike leg
Run threshold and progression workouts building to marathon race pace in the final weeks, with long runs reaching 3 hours
BRICK sessions placed strategically throughout, including a 5+ hour "Big Brick" simulating full distance race demands
Structure:
Weeks 1–17 — Periodized build across volume and intensity, with an appropriate taper leading into race week
Who it's for:
Experienced triathletes who have a swim base in place and need a focused, structured plan to hit a sub-11:30 finish on the bike and run.
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
05:15:00 | 06:00:00 |
|
Run
x3
|
02:23:00 | 01:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:15:00 | 06:00:00 | |
|
|
02:23:00 | 01:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.