Train on the evidence.

Evidence-based coaching, from a coach who helped build the evidence.

Go to sample weeks and training-load structure ↓

You are building toward a full-distance triathlon from a general base, and you want the whole journey done properly, not crammed into the final weeks. This is a 25-week build from a general aerobic base to a genuine 16.5-hour peak: a 3.8 km swim, 180 km bike and 42.2 km run is an aerobic event before it is anything else, so it rewards a base built patiently over months. Already have a half-distance base and want a shorter, race-specific peak? Point yourself at the day with the 14-week Final-Prep plan instead.

HOW IT IS BUILT

What it is built on

Built the way a full-distance triathlon is actually built: a base developed in small, deliberate steps over months, mostly easy and bike-led, with deload weeks so the load turns into fitness rather than fatigue. The athletes who finish strong are the ones whose biggest weeks were absorbed, not survived.

The bike carries most of the aerobic load while the run is built carefully and protectively, because arriving at the start line healthy is the whole point. As the build progresses the long ride and long run extend into genuine full-distance territory, with race-pace and brick work, still anchored to your own zones.

It opens with an orientation week to settle in and set up your devices, then a benchmark week that sets your heart-rate zones from your own threshold, so every later session lands where it should. The plan peaks near 16.5 hours, then tapers cleanly to shed fatigue while holding fitness. It is built to the same standards behind every Summit plan.

Before you start

You should be training across swim, bike and run with a general fitness base and the time to develop the aerobic base a full-distance day demands. A heart-rate monitor is essential, since everything is anchored to your own heart-rate threshold, and you will need pool access for the swims. The plan opens with an orientation week to settle in and set up your devices, then a benchmark week that calibrates your zones from your own threshold, so nothing in the build is guesswork. Already have a half-distance base and want a shorter, race-specific peak? The 14-week Final-Prep plan is the better fit.

Delivered through TrainingPeaks and loads into your calendar from your chosen start date. Train to your own limits and seek medical advice before starting a new program.

Summit Triathlon Coaching is independent and is not affiliated with, endorsed by, or sponsored by World Triathlon Corporation (The Ironman Group) or Challenge Family. IRONMAN® is a registered trademark of World Triathlon Corporation.