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Free Full Distance Triathlon Training Plans & Tips

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  • Detailed 8- and 12-week training plans
  • Beginner, Intermediate & Advanced versions


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How To Train For A Full Distance Triathlon

  • Scroll down for our 12-week training plan in full!

A Full Distance triathlon (such as an IRONMAN 140.6) involves a 2.4 mile (3800-meter) swim, a 112 mile (180-km) bike and a 26.2 mile (42.2-km) run. The event will typically take you between eight and 16 hours to complete. You’ll be training almost every day, for many months, with longer rides and runs that eat up your spare time at weekends. It’s not always easy fitting that around your job, family and friends. The best way to train is by following an intelligently designed training plan. People who use training plans have been shown to be twice as likely to succeed in reaching their goals.

Another challenging aspect of training for an event such as an IRONMAN is that you can’t realistically cover the race distances in training – especially back to back. For example, running a marathon in training might take you a week or two to recover from – not ideal in the middle of an IRONMAN training block. The result is that no matter how much training you do, you will never feel 100% confident about conquering your IRONMAN 140.6 race. And that is part of the excitement and challenge of it.

If you’re looking for a professionally structured training plan that includes personalized workout zones and coach support, check out our premium full-distance training plans (ideal for IRONMAN events).

Table of Contents (click to scroll to each section)

Swimming Tips

This is most people’s weakest area, and the aspect they are most concerned about. If you’re not a confident swimmer, it’s a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. Swimming is the smallest part of an Full Distance (such as IRONMAN 140.6) triathlon, and you’ll spend far more time running and cycling. But 3.8km (2.4 miles) is still a long way!

The main goal of your IRONMAN swim training is getting fit enough to swim 3.8km in relative comfort. This is done in two ways: 1. Improving your swim fitness and 2. Improving your technique.

You should break up your swim workouts into smaller chunks with regular rest periods. Slowly increase the duration of your workouts each week, so that you’re eventually able to swim a 4 to 5 km session (with frequent short rests). By this stage, you could also test yourself with a 3800 non-stop swim. Our Full Distance (for events such as IRONMAN 140.6) training plans include varied swim workouts with video swim drills, to help improve different aspects of your stroke.

An IRONMAN triathlon includes an open water swim, so it’s important to practice swimming in that environment too. It doesn’t have to be every swim you do, but aim for several open water swims before you race in open water. We include these kinds of workouts in our training plans too, in the lead up to race day.

Cycling Tips

Aim to cycle a couple of times per week (or more) and build one of your rides up to a point where you can eventually cover 100 miles in training. If you can eventually ride 100 miles without it taking several days to recover, you should be fit enough for IRONMAN race day. Most of your bike training can be done at chatting pace, but it’s also good to include some harder efforts.

The cycle workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and devices such as Garmin. This means you can follow your workouts on-screen in real-time. You can ride outdoors, or on an indoor trainer. Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. This ensures you’re used to the feel and handling of your race-day bike.

Running Tips

Aim to run two or three times per week, but be sensible about your speed and distances, to avoid injury. One of your weekly runs should be a long one, where you eventually build up to around 2 hours 30 mins of low intensity running. Don’t be tempted to make these runs too long, otherwise, you’ll increase your recovery time, increase injury risk and interrupt your training pattern. You should also include some runs straight after cycling, just to get used to the feeling. Do most of your running at chatting pace, even if it means you must include some walking. It’s also good to include some harder efforts once per week, interspersed with plenty of easy stuff.

Strength Training Tips

There are usually two 40-minute strength and conditioning sessions per week with our Full Distance Triathlon (for example, IRONMAN events) training plans. Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but it’s great if you can. These workouts can help improve your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. We suggest you only do strength work in addition to at least two swims, two runs and two cycles per week, rather than instead of them.

Using A Full Distance Triathlon Training Plan

Our training plans are for athletes who don’t feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. Research has shown that you are twice as likely to reach your goals if you train with a structured plan.

For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 24 weeks to get fit and ready for a Full Distance (such as IRONMAN) triathlon. The sooner you start, the more time you have to build up your fitness gradually. Fitness adaptations take weeks and months to occur, rather than days.

The free 8 and 12-week training plans on this page give you an idea of what to expect, but you may also benefit from a longer plan that starts easier and ramps-up more gradually. Click here to browse our 8 to 48-week training plans (with email support).

Do your best to follow the workouts below, ideally in their given order. To help you train at the right levels, we use five training zones, based on feel or heart rate. If you use heart rate, you can use our simple heart rate training zone calculator. Note: our premium plans (ideal for IRONMAN events) include fitness tests for smarter, personalised training zones on every workout.

  • Zone 1 – Feels like “Easy/Recovery” – Heart rate 68-73% of max.
  • Zone 2 – Feels like “Steady/Endurance” – Heart rate 73-80% of max.
  • Zone 3 – Feels like “Mod. Hard/Tempo” – Heart rate 80-87% of max.
  • Zone 4 – Feels like “Hard/Threshold” – Heart rate 87-93% of max.
  • Zone 5 – Feels like “V. Hard/VO2 Max” – Heart rate 93-100% of max.

We also use some simple abbreviations to keep things easy to read:

  • Z1 to Z5 – Your training zone.
  • FS – Freestyle (Front Crawl).
  • PULL – Freestyle with a pull-buoy between your thighs.
  • KICK – Kick with a float held out in front.
  • DRILL – Your preference of swim technique drill.
  • BUILD – Do each rep slightly faster than the previous.
Download All Our FREE PRINTABLE Full Distance Triathlon Plans Here!
  • Detailed 8- and 12-week training plans
  • Beginner, Intermediate & Advanced versions
  • Strength & Conditioning guide, coach's tips and more!


*Plus, you’ll also receive free regular training tips from head coach Phil Mosley! Unsubscribe at any time.

12-Week Beginner Full Distance Triathlon Plan

This plan is suitable for Beginner or time-limited athletes preparing for a Full Distance (such as an IRONMAN 140.6) triathlon. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2600 m/yards with rests, ride for 3 hrs 15 mins and run for 90 mins – but not all on the same day. The plan builds up to race day and helps improve your fitness and confidence for your target event.

Average weekly training hours are 9:42 with the biggest week at 13:39 hours. This includes two swims, two rides, three runs and a 45-minute strength and conditioning session. There is usually one workout per day, with one day off each week. Every fourth week is an active recovery week, with less training, to help your body recover and adapt.

  • To get the 8-week version of this plan and access to the Strength & Conditioning guide, please enter your email above.

Week 1 - Build Phase (9 hrs 13 mins)

Monday: Swim – Hard/Threshold (50 mins, 2000m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest),
    • 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest),
    • 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest),
    • 1 x (50 FS in Z4 + 30 secs rest).
  • Main Set: Repeat 2 sets of 500:
    • 1 x (100 FS in Z2 + 10 secs rest),
    • 1 x (100 FS in Z3 + 10 secs rest),
    • 1 x (100 FS in Z4 + 10 secs rest),
    • 1 x (100 FS in Z5 + 10 secs rest),
    • 1 x (100 Pull in Z2 + 10 secs rest).
  • Warm Down:
    • 2 x (100 Kick in Z2 + 100 FS in Z2 + 15 secs rest),
    • 1 x (100 Choice in Z2).

Tuesday: Bike – Hard/Threshold (44 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 4 x (5 mins in low Z4 + 60 sec recoveries in Z1).
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Rest Day

Thursday: Run – Hard/Threshold (44 mins) + Strength (45 mins, Adaption Phase)

  • Warm Up:
    • 15 mins easy in Z2.
  • Main Set:
    • 3 x (6 mins in Z4 + 2 min recoveries in Z1-2).
  • Warm Down:
    • 5 mins easy in Z2.

Friday: Swim – Mod. Hard/Temp (1 hr 5 mins, 2000m/y)

  • Warm Up:
    • 2 x (100 FS Breathe every 3 in Z2 + 20 sec rests),
    • 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest),
    • 2 x (100 FS Breathe every 5 in Z2 + 20 sec rests).
  • Main Set:
    • 2 x (400 FS in Z2 + 50 FS in Z4 + 15 sec rests),
    • 2 x (200 Pull in Z2 + 100 FS in Z3 + 15 sec rests),
    • 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests),
    • 1 x (100 Pull in Z2 + 50 FS in Z4 + 15 secs rest).
  • Warm Down:
    • 1 x (150 Choice in Z2).

Saturday: Bike – Mod. Hard/Tempo (3 hrs 15 mins) + Run Off The Bike – Steady/Endurance (20 mins)

  • Bike
    • Warm Up:
      • 1 hour 20 in Z2,
    • Main Set:
      • 5 x (8 mins in upper Z3 to low Z4 + 3 min recoveries in Z2),
    • Warm Down:
      • 1 hour in Z2.
  • Run
    • Get off your bike and run easy in Z2.

Sunday: Run – Steady/Endurance (1 hr 30 mins)

  • A steady run, mainly in Z1-Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.
  • Click the headings below to view the remaining weeks!

Monday: Swim – Mod. Hard/ Tempo (1 hr 10 mins, 2000m/y)

  • Warm Up:
    • 2 x (100 FS in Z2 + 15 sec rests),
    • 2 x (100 Drill in Z2 + 15 sec rests),
    • 2 x (100 Pull in Z2 + 15 sec rests).
  • Main Set:
    • 1 x (400 Pull in Z2 + 20 secs rest),
    • 4 x (100 FS in Z3 + 20 sec rests),
    • 3 x (200 Pull in Z2 + 20 sec rests),
    • 2 x (200 FS in Z3 + 20 sec rests).
  • Warm Down:
    • 2 x (50 Back in Z2 + 50 Breast in Z2),
    • 2 x (50 Choice in Z2 + 50 FS in Z2).

Tuesday: Bike – Hard/Threshold (50 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 5 x (5 mins in low Z4 + 60 sec recoveries in Z1).
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – Hard/Threshold (52 mins)

  • Warm Up:
    • 15 mins easy in Z2.
  • Main Set:
    • 4 x (6 mins in Z4 + 2 min recoveries in Z1-2).
  • Warm Down:
    • 5 mins easy in Z2.

Thursday: Swim – Hard/Threshold (55 mins, 2200 m/y) + Strength (45 mins, Adaption Phase)

  • Warm Up:
    • 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest),
    • 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest),
    • 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest).
  • Main Set:
    • 1 x (400 FS in Z4 + 40 secs rest),
    • 1 x (300 Pull in Z4 + 40 secs rest),
    • 2 x (200 FS in Z4 + 40 sec rests),
    • 2 x (200 Pull in Z4 + 40 sec rests).
  • Warm Down:
    • 1 x (100 Pull in Z2 + 100 FS in Z2),
    • 1 x (100 Choice in Z2).

Friday: Rest Day

Saturday: Bike – Mod. Hard/Tempo (3 hrs 45 mins) + Run Off The Bike – Mod. Hard/Steady (20 mins)

  • Bike
    • Warm Up:
      • 1 hr 50 mins in Z2.
    • Main Set:
      • 4 x (10 mins in upper Z3 to low Z4 + 3 min recoveries in Z2).
    • Warm Down:
      • 63 mins in Z2.
  • Run
    • Get off your bike and run.
    • Do the first 5 mins in Z3.
    • Then ease down into Z2 for the last 15 mins.

Sunday: Run – Steady/Endurance (1 hr 45 mins)

  • Easy/steady run in Z1-Z2.

Monday: Swim – Steady/Endurance (1 hr 15 mins, 3000m/y)

  • Warm Up:
    • 2 x (100 FS Breathe every 3 in Z2 + 15 sec rests),
    • 2 x (100 Pull in Z2 + 100 Drill in Z2 + 15 sec rests),
    • 2 x (100 FS Breathe every 5 in Z2 + 15 sec rests).
  • Main Set:
    • 2 x (400 FS in Z2 + 50 FS in Z4 + 15 sec rests),
    • 2 x (200 Pull in Z2 + 100 FS in Z3 + 15 sec rests),
    • 2 x (100 FS in Z2 + 50 FS in Z4 + 10 sec rests),
    • 1 x (100 Pull in Z2 + 100 FS in Z4 + 10 secs rest).
  • Warm Down:
    • 1 x (200 Choice in Z2).

Tuesday: Bike – Hard/Threshold (51 mins)

  • Warm Up:
    • 15 mins easy in Z2.
  • Main Set:
    • 7 mins in upper Z4 + 3 mins recovery in Z2,
    • 6 mins in upper Z4 + 3 mins recovery in Z2,
    • 5 mins in upper Z4 + 3 mins recovery in Z2,
    • 4 mins in upper Z4.
  • Warm Down:
    • 5 mins easy spin down in Z2.

Wednesday: Run – V hard/VO2 Max (52 mins)

  • Warm Up:
    • 15 mins easy in Z2.
  • Main Set:
    • 6 mins in Z4 + 2 mins recovery in Z1-2,
    • 2 x (3 mins in low Z5 + 2 min recoveries in Z1-2),
    • 4 x (90 secs in upper Z5 + 2 min recoveries in Z1-2).
  • Warm Down:
    • 5 mins easy in Z2.

Thursday: Swim – Hard/Threshold (1 hr, 2400 m/y) + Strength (45 mins, Endurance Phase)

  • Warm Up:
    • 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest),
    • 1 x (100 FS in Z2 + 100 FS in Z4 + 30 secs rest),
    • 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest),
    • 2 x (150 FS in Z4 + 30 sec rests).
  • Main Set: Repeat 2 sets of 500:
    • 1 x (100 FS in Z2 + 15 secs rest),
    • 1 x (100 FS in Z3 + 15 secs rest),
    • 1 x (100 FS in Z4 + 15 secs rest),
    • 1 x (100 FS in Z5 + 15 secs rest),
    • 1 x (100 Pull in Z2 + 15 secs rest).
  • Warm Down:
    • 2 x (100 Kick in Z2 + 100 FS in Z2 + 15 secs rest),
    • 1 x (100 Choice in Z2).

Friday: Rest Day

Saturday: Bike – Mod. Hard/Tempo (4 hrs 15 mins) + Run Off The Bike – Mod. Hard/ Steady (20 mins)

  • Bike
    • Warm Up:
      • 2 hrs in Z2.
    • Main Set:
      • 3 x (15 mins in upper Z3 to low Z4 + 3 min recoveries in Z2).
    • Warm Down:
      • 1 hr 21 mins in Z2.
  • Run
    • Get off your bike and run.
    • Do the first 10 mins in Z3.
    • Then ease down into Z2 for the last 10 mins.

Sunday: Run – Steady/Endurance (2 hr)

  • Run in Z1-Z2. Nice and steady.

Monday: Swim – Recovery Swim (50 mins, 2000m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest),
    • 2 x (50 Breast in Z2 + 50 Back in Z2 + 15 sec rests).
  • Main Set:
    • 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest),
    • 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest),
    • 1 x (300 FS in Z2 + 200 Pull in Z2 + 30 secs rest),
    • 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest).
  • Warm Down:
    • 1 x (200 Choice in Z2).

Tuesday: Rest Day

Wednesday: Swim – Endurance/Tech (55 mins, 2000m/y)

  • Warm Up:
    • 1 x (200 FS in Z2 Breathe every 3 + 20 secs rest),
    • 1 x (200 Pull in Z2 Breathe every 5 + 20 secs rest),
    • 1 x (200 FS in Z2 Breathe every 3 + 20 secs rest).
  • Main Set:
    • 4 x (100 Drill in Z2 + 100 FS in Z3 + 20 sec rests).
  • Warm Down:
    • 2 x (50 Back in Z2 + 50 Breast in Z2 + 15 sec rests),
    • 2 x (50 Pull in Z2 + 50 Drill in Z2 + 15 sec rests),
    • 1 x (200 FS in Z2).

Thursday: Run – Steady/Endurance (45 mins) + Strength (45 mins, Endurance Phase)

  • Nice and easy, at a chatty pace mainly in Z1-Z2.

Friday: Bike – Hard/Threshold (50 mins)

  • Warm Up:
    • 15 mins easy.
  • Main Set:
    • 6 x (3 mins in upper Z4 + 2 min recoveries in Z1 to Z2).
  • Warm Down:
    • 5 mins easy spin down in Z2

Saturday: Run – Hard/Threshold (43 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 2 x (3, 2, 1 min in Z4 each with 60 sec recoveries in Z1).
  • Warm Down:
    • 10 mins in Z2.

Sunday: Bike – Steady/Endurance (1 hr 30 mins) + Open Water Swim – Steady/Endurance (50 mins, 2000m/y)

  • Bike
    • Nice and easy ride today, enjoy and stop for a coffee if you like!
  • Swim
    • Open water swim, all in Z2. Take as many rests as you want. This first swim is just to get used to the environment. We’ll do some faster sections from next week onwards, but just take it easy today. For safety make sure you always swim in company and in a safe environment.

Monday: Swim – Hard/Threshold (1 hr 5 mins, 2600m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest),
    • 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest),
    • 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest).
  • Main Set:
    • 1 x (400 FS in Z4 + 40 secs rest),
    • 1 x (400 Pull in Z4 + 40 secs rest),
    • 2 x (200 FS in Z4 + 40 sec rests),
    • 2 x (200 Pull in Z4 + 40 sec rests).
  • Warm Down:
    • 1 x (100 Pull in Z2 + 100 FS in Z2),
    • 1 x (200 Choice in Z2).

Tuesday: Bike – Mod. Hard/Tempo (56 mins)

  • Warm Up:
    • 5 mins in mid Z2,
    • 4 mins in upper Z2,
    • 60 secs in low Z2.
  • Main Set:
    • 15 mins in upper Z3 + 2 mins recovery in Z1,
    • 12 mins in upper Z3 + 2 mins recovery in Z1,
    • 8 mins in upper Z3 + 2 mins recovery in Z1.
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – Hard/Threshold (53 mins) + Strength (45 mins, Endurance Phase)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 3 x (4 mins in low Z4 + 60 sec recoveries in Z1),
    • 3 mins in Z2,
    • 3 x (4 mins in low Z4 + 60 sec recoveries in Z1).
  • Warm Down:
    • 5 mins in Z2.

Thursday: Rest Day

Friday: Open Water Swim – Mod. Hard/Tempo (1hr 20 mins, 3200m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 10 secs rest),
    • 1 x (100 Drill in Z2 + 10 secs rest),
    • 1 x (100 FS in Z2 Breathe every 3 + 10 secs rest).
  • Main Set:
    • 3 x (900 FS in Z3 + 40 sec rests).
  • Warm Down:
    • 1 x (200 FS in Z2).

Saturday: Race Practice Bike – Steady/Endurance (4 hrs 45 mins) + Run Off The Bike – Steady/Brick (10 mins)

  • Bike
    • Warm Up:
      • 1 hr 15 mins in mid Z2.
    • Main Set:
      • 10 x (10 mins in upper Z2 + 5 mins in low Z2).
    • Warm Down:
      • 1 hr 20 mins in low Z2.
  • Run
    • Steady, all in Z2.

Sunday: Run – Steady/Endurance (2 hrs 15 mins)

  • Steady all in Z1-2.

Monday: Swim – Hard/Threshold (1 hr 10 mins, 2800m/y)

  • Warm Up:
    • 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest),
    • 1 x (100 FS in Z2 + 100 FS in Z4 + 30 secs rest),
    • 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest),
    • 1 x (200 FS in Z4 + 30 secs rest).
  • Main Set: Repeat 3 sets of 500:
    • 1 x (100 FS in Z2 + 15 secs rest),
    • 1 x (100 FS in Z3 + 15 secs rest),
    • 1 x (100 FS in Z4 + 15 secs rest),
    • 1 x (100 FS in Z5 + 15 secs rest),
    • 1 x (100 Pull in Z2 + 15 secs rest).
  • Warm Down:
    • 2 x (100 Kick in Z2 + 100 FS in Z2 + 15 secs rest),
    • 1 x (100 Choice in Z2).

Tuesday: Bike – Mod. Hard/Tempo (1 hr 1 min)

  • Warm Up:
    • 5 mins in mid Z2,
    • 4 mins in upper Z2,
    • 60 secs in low Z2.
  • Main Set:
    • 18 mins in upper Z3 + 2 mins recovery in Z1,
    • 13 mins in upper Z3 + 2 mins recovery in Z1,
    • 9 mins in upper Z3 + 2 mins recovery in Z1.
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – Hard/Threshold (58 mins) + Strength (45 mins, Endurance Phase)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 4 x (4 mins in low Z4 + 60 sec recoveries in Z1),
    • 3 mins recovery in Z2,
    • 3 x (4 mins in low Z4 + 60 sec recoveries in Z1).
  • Warm Down:
    • 5 mins in Z2.

Thursday: Rest Day

Friday: Open Water Swim – Mod. Hard/Tempo (1 hr 20 mins, 3400m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 10 secs rest),
    • 2 x (100 Drill in Z2 + 10 sec rests),
    • 1 x (100 FS in Z2 Breathe every 3 + 10 secs rest).
  • Main Set:
    • 3 x (900 FS in Z3 + 40 sec rests).
  • Warm Down:
    • 1 x (300 FS in Z2).

Saturday: Race Practice Bike – Steady/Endurance (5 hrs 15 mins) + Run Off The Bike – Steady/Brick (10 mins)

  • Bike
    • Warm Up:
      • 1 hr 15 mins in mid Z2.
    • Main Set:
      • 8 x (15 mins in upper Z2 + 5 mins in low Z2).
    • Warm Down:
      • 1 hr 20 mins in low Z2.
  • Run
    • Steady in Z2.

Sunday: Run – Steady/Endurance (2 hrs 30 mins)

  • Run in Z1-Z2. Nice and steady

Monday: Swim – Hard/Threshold (1 hr 5 mins, 2600m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest),
    • 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest),
    • 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest).
  • Main Set:
    • 1 x (400 FS in Z4 + 40 secs rest),
    • 1 x (400 Pull in Z4 + 40 secs rest),
    • 2 x (200 FS in Z4 + 40 sec rests),
    • 2 x (200 Pull in Z4 + 40 sec rests).
  • Warm Down:
    • 1 x (100 Pull in Z2 + 100 FS in Z2),
    • 1 x (200 Choice in Z2).

Tuesday: Bike – Mod. Hard/Tempo (1 hr 6 mins)

  • Warm Up:
    • 5 mins in mid Z2,
    • 4 mins in upper Z2,
    • 60 secs in low Z2.
  • Main Set:
    • 20 mins in upper Z3 + 2 mins recovery in Z1,
    • 15 mins in upper Z3 + 2 mins recovery in Z1,
    • 10 mins in upper Z3 + 2 mins recovery in Z1.
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – Mod. Hard/ Tempo (1 hr 6 mins) + Strength (45 mins, Endurance Phase)

  • Warm Up:
    • 5 mins in mid Z2,
    • 4 mins in upper Z2,
    • 60 secs in low Z2.
  • Main Set:
    • 20 mins in upper Z3 + 2 mins recovery in Z1,
    • 15 mins in upper Z3 + 2 mins recovery in Z1,
    • 10 mins in upper Z3 + 2 mins recovery in Z1.
  • Warm Down:
    • 5 mins in Z2.

Thursday: Rest Day

Friday: Open Water Swim – Mod. Hard/Tempo (1 hr 25 mins, 3600m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 10 secs rest),
    • 2 x (100 Drill in Z2 + 10 sec rests),
    • 1 x (100 FS in Z2 Breathe every 3 + 10 secs rest).
  • Main Set:
    • 3 x (1000 FS in Z3 + 45 sec rests).
  • Warm Down:
    • 1 x (200 FS in Z2).

Saturday: Race Practice Bike – Steady/Endurance (5 hrs 30 mins) + Run Off The Bike– Steady/Brick (5 mins)

  • Bike
    • Warm Up:
      • 1 hr in mid Z2.
    • Main Set:
      • 9 x (15 mins in upper Z2 + 5 mins in low Z2).
    • Warm Down:
      • 1 hr 30 mins in low Z2.
  • Run
    • Get off your bike and run, steady in Z2.

Sunday: Run – Steady/Endurance (2 hrs 40 mins)

  • Run in Z1-Z2. Nice and steady

Monday: Rest Day

Tuesday: Rest Day

Wednesday: Swim – Recovery Swim (55 mins, 2200m/y) + Strength (45 mins, Strength Phase)

  • Warm Up:
    • 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest),
    • 2 x (50 Breast in Z2 + 50 Back in Z2 + 15 sec rests).
  • Main Set:
    • 1 x (100 FS in Z2 + 200 Pull in Z2 + 20 secs rest),
    • 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest),
    • 1 x (300 FS in Z2 + 200 Pull in Z2 + 30 secs rest),
    • 1 x (200 FS in Z2 + 100 Pull in Z2 + 20 secs rest).
  • Warm Down:
    • 1 x (200 Choice in Z2).

Thursday: Run – Hard/Threshold (40 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 20 mins in Z4
  • Warm Down:
    • 5 mins in Z2.

Friday: Bike – Mod. Hard/Tempo (46 mins) + Open  Water Swim – Mod. Hard/Tempo (50 mins, 2000m/y)

  • Bike
    • Warm Up:
      • 5 mins in Z2.
    • Main Set:
      • 15 mins in upper Z3 + 2 mins recovery in Z1,
      • 10 mins in upper Z3 + 2 mins recovery in Z1,
      • 5 mins in upper Z3 + 2 mins recovery in Z1.
    • Warm Down:
      • 5 mins in Z2
  • Swim
    • Warm Up:
      • 1 x (400 FS in Z2 + 30 secs rest).
    • Main Set:
      • 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests),
      • 1 x (1000 FS in Z3 + 60 secs rest).
    • Warm Down:
      • 1 x (400 FS in Z2).

Saturday: Run – Steady/Endurance (40 mins)

  • Z2 steady run.

Sunday: Bike – Steady/Endurance (1 hr 30 mins)

  • Easy/steady Z2 ride today

Monday: Rest Day

Tuesday: Bike – Hard/Threshold (1 hr 2 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 6 mins in Z4 + 2 mins recovery in Z2,
    • 7 mins in Z4 + 2 mins recovery in Z2,
    • 8 mins in Z4 + 2 mins recovery in Z2,
    • 7 mins in Z4 + 2 mins recovery in Z2,
    • 6 mins in Z4.
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – Hard/Threshold (59 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 2 x (8 mins in low Z4 + 60 sec recoveries in Z1),
    • 3 mins in Z2,
    • 2 x (8 mins in low Z4 + 60 sec recoveries in Z1).
  • Warm Down:
    • 5 mins in Z2.

Thursday: Swim – Hard/Threshold (1 hr 10 mins, 1500 m/y) + Strength (45 mins, Strength Phase)

  • Warm Up:
    • 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest),
    • 1 x (100 FS in Z2 + 100 FS in Z4 + 30 secs rest),
    • 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest),
    • 1 x (200 FS in Z4 + 30 secs rest).
  • Main Set: Repeat 3 sets of 500:
    • 1 x (100 FS in Z2 + 15 secs rest),
    • 1 x (100 FS in Z3 + 15 secs rest),
    • 1 x (100 FS in Z4 + 15 secs rest),
    • 1 x (100 FS in Z5 + 15 secs rest),
    • 1 x (100 Pull in Z2 + 15 secs rest).
  • Warm Down:
    • 2 x (100 Kick in Z2 + 100 FS in Z2 + 15 secs rest),
    • 1 x (100 Choice in Z2).

Friday: Rest Day

Saturday: Race Practice Bike – Steady/Endurance (4 hrs) + Run Off The Bike – Steady/Endurance (1 hr 45 mins)

  • Bike
    • Warm Up:
      • 1 hr in mid Z2.
    • Main Set:
      • 4 x (25 mins in upper Z2 + 5 mins in low Z2).
    • Warm Down:
      • 1 hr in mid Z2.
  • Run
    • Run off the bike, easy in Z1-2.

Sunday: Open Water Swim – Mod. Hard/Tempo (1 hr 30 mins, 4000m/y)

  • Warm Up:
    • 1 x (200 FS in Z2 + 10 secs rest),
    • 2 x (100 Drill in Z2 + 10 sec rests),
    • 2 x (100 FS in Z2 Breathe every 3 + 10 sec rests).
  • Main Set:
    • 3 x (1000 FS in Z3 + 45 sec rests).
  • Warm Down:
    • 1 x (400 FS in Z2).

Monday: Rest Day

Tuesday: Bike – Hard/Threshold (50 mins)

  • Warm Up:
    • 10 mins in Z2.
  • Main Set:
    • 5 x (5 mins in Z4 + 2 min recoveries in Z2).
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – Hard/Threshold (51 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 2 x (6 mins in low Z4 + 60 sec recoveries in Z1),
    • 3 mins in Z2,
    • 2 x (6 mins in low Z4 + 60 sec recoveries in Z1).
  • Warm Down:
    • 5 mins in Z2.

Thursday: Swim – Hard/Threshold (1 hr 5 mins, 2600 m/y) + Strength (45 mins, Strength Phase)

  • Warm Up:
    • 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest),
    • 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest),
    • 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest).
  • Main Set:
    • 1 x (400 FS in Z4 + 40 secs rest),
    • 1 x (400 Pull in Z4 + 40 secs rest),
    • 2 x (200 FS in Z4 + 40 sec rests),
    • 2 x (200 Pull in Z4 + 40 sec rests).
  • Warm Down:
    • 1 x (100 Pull in Z2 + 100 FS in Z2),
    • 1 x (200 Choice in Z2).

Friday: Rest Day

Saturday: Race Practice Bike – Steady/Endurance (4 hrs) + Run Off The Bike– Steady/Endurance (1 hr 30 mins)

  • Bike
    • Warm Up:
      • 1 hr in mid Z2.
    • Main Set:
      • 5 x (25 mins in upper Z2 + 5 mins in low Z2).
    • Warm Down:
      • 30 mins in mid-Z2
  • Run
    • Z1-Z2 steady run off the bike.

Sunday: Open Water Swim – Mod. Hard/Tempo (1 hr 30 mins, 4000m/y)

  • Warm Up:
    • 1 x (200 FS in Z2 + 10 secs rest),
    • 2 x (100 Drill in Z2 + 10 sec rests),
    • 2 x (100 FS in Z2 Breathe every 3 + 10 sec rests).
  • Main Set:
    • 3 x (1000 FS in Z3 + 45 sec rests).
  • Warm Down:
    • 1 x (400 FS in Z2).

Monday: Rest Day

Tuesday: Bike – Hard/Threshold (42 mins 30 secs)

  • Warm Up:
    • 10 mins in Z2.
  • Main Set:
    • 4 mins in low Z4 + 30 secs recovery in Z1,
    • 5 mins in low Z4 + 30 secs recovery in Z1,
    • 6 mins in low Z4 + 2 mins recovery in Z1,
    • 5 mins in low Z4 + 30 secs recovery in Z1,
    • 4 mins in low Z4.
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – Hard/Threshold (43 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 2 x (4 mins in low Z4 + 60 sec recoveries in Z1),
    • 3 mins in Z2,
    • 2 x (4 mins in low Z4 + 60 sec recoveries in Z1).
  • Warm Down:
    • 5 mins in Z2.

Thursday: Swim – Hard/Threshold (1 hr, 2400 m/y) + Strength (45 mins, Strength Phase)

  • Warm Up:
    • 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest),
    • 1 x (100 FS in Z2 + 100 FS in Z4 + 30 secs rest),
    • 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest),
    • 2 x (150 FS in Z4 + 30 sec rests).
  • Main Set: Repeat 2 sets of 500:
    • 1 x (100 FS in Z2 + 15 secs rest),
    • 1 x (100 FS in Z3 + 15 secs rest),
    • 1 x (100 FS in Z4 + 15 secs rest),
    • 1 x (100 FS in Z5 + 15 secs rest),
    • 1 x (100 Pull in Z2 + 15 secs rest).
  • Warm Down:
    • 2 x (100 Kick in Z2 + 100 FS in Z2 + 15 secs rest),
    • 1 x (100 Choice in Z2).

Friday: Rest Day

Saturday: Race Practice Bike – Steady/Threshold (3 hrs 15 mins) + Run Off The Bike– Steady/Threshold (45 mins)

  • Bike
    • Warm Up:
      • 1 hr in mid Z2.
    • Main Set:
      • 3 x (20 mins in upper Z2 + 5 mins in low Z2).
    • Warm Down:
      • 1 hr in mid Z2.
  • Run
    • Z2 steady run off the bike.

Sunday: Open Water Swim – Mod. Hard/Tempo (1 hr 10 mins, 2800m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 10 secs rest),
    • 1 x (100 Drill in Z2 + 10 secs rest).
  • Main Set:
    • 3 x (800 FS in Z3 + 40 sec rests).
  • Warm Down:
    • 1 x (200 FS in Z2).

Monday: Rest Day

  • This week you will maintain your fitness and eliminate any traces of fatigue. It’s a good time to double-check your race day logistics and strategies.

Tuesday: Bike – Hard/Threshold (35 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 4 x (3 mins in Z4 + 60 sec recoveries in Z1-2).
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – Hard/Threshold (30 mins) + Recovery Swim (45 mins, 1800)

  • Run
    • Warm Up:
      • 15 mins easy jog in Z2.
    • Main Set:
      • 10 mins in low Z4.
    • Warm Down:
      • 5 mins easy jog in Z2.
  • Swim
    • Warm Up:
      • 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest),
      • 2 x (50 Breast in Z2 + 50 Back in Z2 + 15 sec rests).
    • Main Set:
      • 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest),
      • 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest),
      • 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest),
      • 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest).
    • Warm Down:
      • 1 x (200 Choice in Z2).

Thursday: Run – Easy Run (25 mins)

  • Nice easy run in Z2, preferably at the race venue. If your race is on Saturday, take Friday as a rest day. And replace today’s run with Friday’s workouts.

Friday: Bike – Easy Bike (30 mins) + Open Water Swim – Steady/Endurance (35 mins, 1500m/y)

  • Bike
    • Ride on your race day bike, all in Z2. Preferably on the race route. Just to check your bike is working ok and to get a feel for the route.
  • Swim
    • Easy/steady swim in Z2. Preferably at the race destination. Just to get a feel for the conditions.

Saturday:  Rest Day

Sunday: Race Day

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12-Week Intermediate Full Distance Triathlon Plan

This short training plan is suitable for Intermediate triathletes, who want to maximize potential at Full Distance (such as IRONMAN 140.6 events) while balancing life and training. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2800 m/yards with rests, ride for 3 hrs 40 mins and run for 1 hr 40 mins – but not all on the same day. The plan builds up to race day and helps improve your fitness and confidence for your target event.

Average weekly training hours are 10:35 with the biggest week at 14:14 hours. This includes two swims, two to three rides, three runs and a 45-minute strength and conditioning session. There are one or two workouts per day, with one day off each week. Every fourth week is an active recovery week, with less training, to help your body recover and adapt.

12-Week Advanced Full Distance Triathlon Plan

This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for Full Distance Triathlon (such as IRONMAN 140.6). With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 3400 m/yards with rests, ride for 4 hrs and run for 2 hrs – but not all on the same day. The plan builds up to race day and helps improve your fitness and confidence for your target event.

The average weekly training commitment is 12 hrs with the biggest week at 16:17 hrs. This includes three swims, three rides, three to four runs and a 45-minute strength and conditioning session. There are usually two workouts per day, with one day off each week. The fourth week is an active recovery week, with less training, to help your body recover and adapt.

 

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About Phil Mosley (Coach & Founder)
About Phil Mosley (Coach & Founder)

Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). He founded MyProCoach in 2010 to to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 750+ detailed reviews here).

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