High Performance Amateur  - 36 WK - Full Distance Triathlon Training (w/3 Month MAINTENANCE Plan + Strength Training for Amateur Advanced Triathletes

 

Introducing the High Performance 36-Week Full Distance Triathlon Training Plan—the ultimate program for athletes aiming to race the Full Distance triathlon, secure an age group victory, and finish in the top 10% of overall competitors. Designed for those who can handle an intense training load, this plan will push you to the next level of performance.

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Prerequisite: This plan is built for athletes who already have a solid aerobic base. Do not attempt this program unless you’ve developed your base endurance, as it starts with a challenging 25-minute Anaerobic Threshold Interval session in week one.

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Key Features:

🏅 Structured Training: Based on heart rate and power zones, this plan requires a Garmin-type device to auto-sync workouts, so you can easily track your progress and stay on course.

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📅 3/1 Training Cycle: The training follows a 3-week intense load, followed by 1 week of active recovery, maximizing performance and ensuring proper rest for optimal results.

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💪 Comprehensive Focus: Build endurance and develop every aspect of your aerobic system, strength, and power. Emphasis is placed on endurance, strength, technique, and overall race day readiness.

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Training Focus:

🏃‍♂️ Endurance Base Mile Training
🚴‍♂️ Aerobic Endurance Training
⏱️ VO2 Max Interval Workouts
💥 Anaerobic Threshold & Power Training
🏋️‍♀️ Power Sprint Strength Training
⚡ ATP-PC Power Sprint Workouts (boost your explosive short-term power)

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Training Phases:

📅 Weeks 1-24: Start with approximately 10.5 hours of training in week 1, gradually increasing to around 18 hours per week, pushing your limits as you prepare for race day.

📅 Weeks 25-36: The 12-week maintenance phase emphasizes functional and conventional strength training, technique, and endurance, with a special focus on improving your swim.

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Additional Features:

🎥 Instructional Swim Drills: Improve your stroke and technique with video guides.
🌊 Open Water Swim Sessions: Prepare for race day with real-world swim conditions.
🔁 Progressive Brick Sessions: Build your endurance across swim, bike, and run disciplines.
📊 Heart Rate/Power Interval Run & Bike Sessions: Structured workouts designed to optimize endurance and performance.
🏋️‍♀️ Strength Training: Detailed strength sessions specifically designed for the Amateur Advanced Triathlete, complete with video instructions.

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Training Overview:

🏊 Swim: 136 workouts, 61 hours 47 minutes
🚴‍♂️ Strength Training: 74 workouts, 61 hours 50 minutes
🚴 Bike: 130 workouts, 193 hours 56 minutes
🏃‍♂️ Run: 95 workouts, 69 hours 17 minutes

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If you're ready to take your triathlon training to the next level and achieve your personal best in the Full Distance race, this plan is your blueprint for success. Are you ready to rise to the challenge and unlock your true potential?