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Training plans

Triathlon

140.6 Triathlon

Prepare for a full-Ironman with deliberate progression

Plan details

Starting point
Long-course experience or equivalent endurance background
Duration
24 weeks
Weekly time
About 12-17 hours at peak
Weekly rhythm
10-12 sessions

The progression

Four phases. One steady build.

  1. 01

    Weeks 1-8

    Base Building

    Aerobic Foundation

  2. 02

    Weeks 9-14

    Build Phase One

    Volume Loading

  3. 03

    Weeks 15-20

    Build Phase Two

    Race Specificity

  4. 04

    Weeks 21-24

    Peak & Race

    Final Prep & Taper

Sample sessions

Inside a training week.

A representative week of training, recovery, and rhythm.

Build Phase One

A full-distance build rhythm

Not a complete week
MON

Rest day

Recover and make room for the next session

TUE

Long aerobic swim

Make efficiency your advantage

3,500 m swimSwim

Easy aerobic run

Accumulate durable running volume

60 min easyRun
WED

Controlled interval swim

Make race rhythm feel repeatable

3,200 m intervalsSwim

Easy aerobic run

Build durable running volume between key sessions

45 min easyRun
THU

Race-effort ride

Build patient, sustainable power

2 hr race-effort bikeBike

Aerobic swim

Build durable technique under relaxed effort

3,000 m aerobicSwim
FRI

Technique and recovery swim

Maintain frequency while absorbing the load

2,500 m relaxedSwim
SAT

Long endurance ride

Rehearse fueling and steady execution

5 hr endurance bikeBike

Short transition run

Find efficient form on tired legs

25 min easy off the bikeRun
SUN

Endurance brick

Prepare to run on tired legs

4 hr 30 min bike + 30 min runBrick
Two runners overlooking the coast after a training session

Your 140.6 Triathlon plan starts here.

Train with a clear path from your first session to race day.

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