36 weeks of structured, progressive training to get a beginner across the 140.6 finish line — 2.4 mi swim, 112 mi bike, 26.2 mi run.

The plan starts at 3 hours/week and builds gradually to 15–18 hours at peak, with volume and intensity added in manageable increments across a full periodized cycle. Over 750 beginners have completed their first full distance race using this plan.

What's in the plan

36 weeks of day-by-day training, from 3 hrs/week to 15–18 hrs/week at peak
Progressive build through swim, bike, and run with structured recovery weeks and taper
Zone 2-focused aerobic base development throughout
Individualizable with Heart Rate or Rate of Perceived Effort
Compatible with all TrainingPeaks smartwatches

Structure
The plan follows a linear periodization model — base, build, peak, taper — with weekly volume increasing gradually to avoid injury and burnout. Each discipline is trained concurrently, with BRICK workouts introduced as race day approaches.