12 Week intermediate, hilly course program. Athlete should have a CTL of at least 45 prior to starting this program. Race week CTL will be between 70-80, average TSS will be approximately 600, starting around 500, peaking at 800. Depending on individual ability, you will start out at approximately 7 hours of training and increase you to ~ 12 hours at your 2 peak weeks before your week taper. The program includes TSS and IF goals for those using power, HR, and pace metrics for their training. The program also includes baseline, 6 and 11 week field tests.

Ideal athlete would be someone who is using power on the bike and good at using HR and pace on the run. Program incorporates indoor and outdoor training, speed work, hill repeats, open water swims and more.

Times and estimated paces listed in workouts may not be accurate for every athlete. Focus on achieving the TSS and appropriate intensities as the priorities, times and paces are secondary.