High Performance Amatuer  - 44 WK - FULL Distance Triathlon Training (w/3 Month BASE + Strength Training for the High Performance Triathlete)

​Are you ready to take your triathlon performance to the next level? The High-Performance Amateur 44-Week Full Distance Triathlon Training Program is designed to optimize your strength, endurance, and race-day readiness—without requiring prior base mileage or recent endurance training.

​

Why This Program?

This comprehensive plan is engineered for dedicated amateurs who aspire to compete at the highest level. Built on heart rate and power-based training, it integrates seamlessly with Garmin-type devices for automated workout syncing, real-time tracking, and performance adjustments.

​

Structured for Maximum Gains

🚀 Phase 1 (Base Training - 12 Weeks): Focus on aerobic development and foundational strength.

📊 3:1 Load/Recovery Cycle in the base phase to ensure progressive adaptation.

​

🔥 Phase 2 (Full Distance-Specific Training - 36 Weeks): A progressive build-up to peak race performance.

⏳ 3:1 Load/Recovery Cycle in the Full Distance phase to maximize endurance gains.

​​

Key Features for High-Performance Training

💪 Strength & Endurance: Develop explosive power and lasting stamina through structured strength workouts.

​

🏊 Swim Technique Focus: Early-stage swim drills, video-guided technique improvement, and open-water simulation sessions.

​

⚡ Endurance & Speed Development:

• 🏃 Aerobic Base & Aerobic Mile Training for sustained performance.

• 🚴 VO2 Max & Anaerobic Threshold Training for speed optimization.

• ⚡ ATP-PC Sprint Training for power bursts and strong race finishes.

​​

Full Distance Training Breakdown

📅 Progressive Weekly Training Load: Starting at 7 hours per week, peaking at 18 hours in the final stages.

🏊 Swim: 168 workouts (81:12 hours total)

🚴 Bike: 162 workouts (251:32 hours total)

🏃 Run: 136 workouts (105:40 hours total)

💪 Strength Training: 87 workouts (72:30 hours total)

🔄 Brick Sessions: Integrated swim-to-bike and bike-to-run workouts for seamless race transitions.

​

Technology-Driven Training for Maximum Efficiency

📡 Automatic Workout Syncing: Seamlessly integrates with Garmin-type devices. 📈 Structured Intervals: Train smarter with heart rate, RPE, and power-based metrics.

📲 Device-Synced Swim Instructions: Ditch the printouts—receive real-time swim guidance right on your device.

​

Train Smarter. Race Stronger.

Designed for serious amateur athletes, this program provides the structure, expertise, and innovation needed to reach peak performance on race day. Whether you’re aiming for your first Full Distance Triathlon or striving for a personal best, this is the plan that will get you there.

​

Are you ready to elevate your performance? Let’s get started today!