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

Ready to Conquer the Ultimate Endurance Challenge?

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Are you ready to take the leap from Olympic triathlons to the ultimate test of endurance? The Lifestyle Intermediate 36-Week Full Distance Triathlon Training Plan is designed specifically for intermediate triathletes like you—athletes who have conquered shorter distances and now aspire to cross the Full Distance Triathlon finish line with strength and confidence.

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This structured, heart rate-based plan removes the guesswork, giving you a progressive, science-backed approach to build endurance, power, and race-day readiness. Even if you haven’t trained in the last 90 days, this plan meets you where you are and takes you step by step to peak performance!

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Why Choose This Plan?

Comprehensive Training Overview:

✅ Strength Training – 56 sessions | 34:55:00 hr
✅ Swim – 136 sessions | 47:51:00 hr
✅ Bike – 105 sessions | 122:57:00 hr
✅ Run – 98 sessions | 76:40:00 hr

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Key Features & Benefits:

✅ Step-by-Step Progression – Begin with a 12-week base phase focusing on strength, endurance, and technique, then transition into 24 weeks of Full Distance Triathlon-specific training.
✅ Auto-Synced Sessions – Seamlessly sync structured training sessions to your Garmin or compatible device for effortless execution.
✅ Heart Rate-Based Training – Maximize efficiency with RPE/heart rate-guided swim, bike, and run sessions.
✅ Mini-Periodization for Peak Performance – Train smarter with a 3-week load / 1-week active recovery cycle to prevent burnout and optimize gains.
✅ Expert Swim Coaching – Master technique with instructional video swim drills designed to refine your stroke.
✅ Progressive Brick Sessions – Train like you race with strategic swim-bike and bike-run workouts to ensure you’re fully prepared for race day.

What to Expect?

📌 Base Phase (Weeks 1-12)
✔ Start at 4 hours/week, progressing to 8.5 hours/week
✔ Strength training + endurance building
✔ Swim technique refinement & introduction to VO2 intervals

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📌 Full Distance Triathlon Training Phase (Weeks 13-36)
✔ Start at 7 hours/week, peaking at 14 hours/week
✔ Endurance & tempo training, open water swim preparation
✔ Anaerobic threshold development & progressive brick sessions

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Whether you’re aiming for a personal best or simply striving to conquer the Full Distance Triathlon, this structured plan ensures you arrive at race day strong, confident, and fully prepared!

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Commit to the journey. Train smart.

Achieve your Full Distance Triathlon goal!