COMPETITIVE INTERMEDIATE - 36 WK - Full Distance Triathlon Training (W/3 Month MAINTENANCE + Strength Training for the Competitive Intermediate Triathlete)

Dominate Your Full Distance Triathlon – Stay Race-Ready Year-Round!

​

Are you ready to conquer a Full Distance Triathlon and fight for a podium finish? If you’ve mastered Sprint and Olympic distances, it’s time to take your performance to the next level! This 36-Week Competitive Intermediate Training Plan is designed to maximize endurance, power, and race-day execution.

​

Train Smarter, Race Stronger

This plan is built for dedicated triathletes who can swim 2,000m, ride 2+ hours, and run for 90 minutes. Starting with VO2 Interval Training in Week 1, you’ll develop the speed, strength, and endurance needed to dominate race day.

​

Why Choose This Plan?

✅ Heart Rate & Power-Based Training – Syncs with Garmin and similar devices for precision.

✅ Proven 3/1 Periodization – Three weeks of progressive overload, followed by a recovery week.

✅ Functional Strength & Endurance – Early focus on strength, swim technique, and base endurance, shifting to VO2 max, anaerobic threshold, and track workouts.

✅ Brick Workouts & Open Water Prep – Simulate race conditions for peak performance.

✅ Structured Run & Bike Intervals – Optimized for RPE, heart rate, and power zones.

✅ Exclusive Strength Training – Video-guided workouts tailored for competitive triathletes.*

✅ Email Coach Support – Expert guidance throughout your training journey.

​

Training Breakdown

• Swim: 135 Sessions | 47:23:00 hrs

• Strength Training: 71 Sessions | 57:25:00 hrs

• Bike: 122 Sessions | 145:26:00 hrs

• Run: 98 Sessions | 73:48:00 hrs

 

​​

Maintain Peak Fitness Post-Race with the 12-Week Maintenance Plan!

Your race is done, but your fitness doesn’t have to fade. The 12-Week Competitive Intermediate Maintenance Plan keeps you strong and race-ready without burnout. Stay in top shape while allowing your body to recover and rebuild for future races.

​

What’s Inside?

✅ Smart Periodization – Maintain endurance with a 3-week load / 1-week recovery cycle.

✅ Gradual Progression – Starts at 3+ hours/week and peaks at 8 hours.

✅ Strength & Conditioning Focus – Progress from bodyweight exercises to heavier loads.

✅ Rebuild Fundamentals – Improve swim technique, cycling endurance, and run/walk sessions.

✅ Final Week Challenge – A tempo-based brick workout to measure progress.

✅ Structured Swim, Bike & Run Workouts – With instructional swim drill videos.

Exclusive Strength Training – Video-guided workouts tailored for triathletes. ✅ Nutritional Guidance – Recovery-focused fueling strategies.

✅ Email Coach Support – Get expert feedback and insights.

​

Keep your competitive edge year-round!