Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

140.6 Long Distance Triathlon - ADVANCED - (Power & HR)

Browse More Plans

140.6 Long Distance Triathlon - ADVANCED - (Power & HR)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Maria Simone

All plans by this Coach

Length

24 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Creator: Maria Simone, No Limits Endurance Coaching

Length: 24 weeks

Ability level: Advanced


This 24-week plan is ideal for the intermediate athlete who has several seasons of triathlon racing experience. This plan assumes that the athlete has already completed several 140.6 training cycles in the past.

The plan includes information about how to set your zones: 1) Heart rate for bike and run; 2) Power for Bike, 3) Pace for swim and run (select workouts). Bike workouts are structured by power. Run workouts are structured by a mix of heart rate (for endurance runs) and pace (for speed and tempo runs).

Prior to starting this plan, you should be able to swim 2500 yards, bike 3 hours continuously, and run 90-105 minutes continuously. The plan includes swim sessions 3-4x/week, cycling 4-5x/week, and running 4-5x/week. You will begin with 10 hours per week, and peak over 20 hours.

In addition to the swim, bike and run sessions, this plan provides functional strength training sessions.

This plan does not come with regular coach correspondence or revisions. However, anyone who purchases the plan may have a one-time email consult - maria@nolimitsendurance.com. I recommend you take the time to review the entire plan and take note of any questions you have. Then, email them to maximize this correspondence. If you'd like a phone or video consult, you get 20% off the current rate.

Athletes who purchase this plan receive a 10% discount to join our #NLECrew, the (mostly virtual) team for endurance athletes with no limits! We have two Tiers to choose from, both with access to a forum with the coaches, monthly team meetings, weekly newsletters with actionable training advice, and a community that can't be beat!

Visit #NLECrew for details or to sign up. After purchasing this plan, email maria@nolimitsendurance.com to get the code!


For more information about No Limits Endurance Coaching, please visit our website at www.NoLimitsEndurance.com


Like us on Facebook and let us know how the training goes and how the race goes!


About the Coach:

This plan was created by a USA Triathlon Level 3 certified coach with 10 years of coaching experience, and an athletic history that includes 10x 140.6 finishes, including 4 finishes at IMLP, and finishing the World Championships in Kona. Coach Maria is also a double iron-distance champion, and accomplished ultrarunner. Maria has been named as the USA Triathlon Coach Education of the Year, and the Coach of the Year,from Outspoken Woman in Triathlon.You can read more about her here: https://www.nolimitsendurance.com/about-us/coach-maria-simone/

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest Day

Rest
No detail
Tuesday

1 Min Switches (60-95)

Bike01:13:0055 TSSStructured Workout
WARM
10 minutes, gradual increase to zone 2, steady

MAIN
5x
- 10 minutes @ 65-75%, alternating between 60-70 & 85-95 rpms every minute. *See pre-activity comments

- 2 minutes 50-60% FTP, cadence 85-95 rpms.
---
COOL
5 minutes easy, zone 1
Details

Transition run - steady

Run00:30:0030 TSSStructured Workout
Steady effort/Z2 run, off the bike.
-
Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm.
Details
Wednesday

Do First: Swim assessment - 3 x 300

Swim00:50:0051 TSS
200 easy, 10s rest
2 x 150 done as: 50 swim, 50 kick, 50 swim, 10s rest
2 x 100 easy, 10s rest
2 x 150 done as: 50 easy, 50 steady, 50 mod-hard, 15s rest
--
MAIN
3 x 300 time trial, 30s rest
- hit lap button for each 100
Go as fast as you can, swimming at an even intensity throughout. Try not to start off too hard and fade. Stay consistent. Stay strong!
--
2 x 200 easy. You can alternate free/back by 50 if you like.
Details

Base Run with Form Checklist

Run00:30:0020 TSSStructured Workout
See if you can work from the bottom of the HR range to the top - don't shoot right to the top. :-)

While running at this easier endurance effort, it is a great opportunity to focus on pieces of your run form. See if making adjustments to form impact how you feel, your pacing and your HR.

A checklist to consider, but my recommendation is that you take 2-3 of the items on this list, and make them the focus for the run. You can then either stick with the same focus for a few runs, or shift the focus once you feel you've developed mastery:

- Where is your gaze? Ideally, you are looking forward, neck in line with spine, eye shot is about 6 feet in front of you.

- Relax your face.

- How about your shoulders? Relax your shoulders down your back. Don't hunch them forward, or keep them tight up toward your neck.

- Arms at 90 degrees, swinging in a most straight line from front to back (don't allow them to swing across the center line of the body)

- Hands are loose but not so loose the fingers are dangling. Imagine you are holding potato chips and you don't want to crush them.

- Engage your core to keep your pelvis in a forward position. Don't let your lower back sway and your butt to "stick out"

- Land under your center of gravity. Take a moment to look down and see where your foot is landing - it should be mostly under your pelvis. To avoid overstriding, you will need to increase your cadence and shorten the stride length depending on how fast you are going.

- As your foot moves from landing through toe off, imagine yourself active pawing the ground.

- As you toe off, lean forward from the ankles (not the waist). The faster you go, the more pronounced the lean.

- As you pull the leg through and prepare for the next landing, imagine driving the thighs from the hips.

- Check your glutes. Are they engaged? Can you squeeze each glute independently?
Details
Thursday

(2500) Descend distance pyramid

Swim00:55:0047 TSS
WU
200 easy
-
MAIN
600, steady, 30s rest
500, steady 25s rest
400, steady 20s rest
300, steady 15 s rest
200, steady 10s rest
100, steady 5 s rest
-
COOL
200 easy
Details

Cycling Efficiency v. 2

Bike01:15:0057 TSSStructured Workout
This is a mostly steady, aerobic ride, with some cadence-focused skill work.

See details below.
Details
Friday

100 Hard Ladder v1

Swim00:50:0040 TSSStructured Workout
300 easy warm up, 15s rest, focusing on specific parts of the stroke (especially those identified for improvement). Set your form in this warm up.
--
300 descending effort by 100, 20s rest
--
300 steady, 20s rest
---
3 x 100 hard to very hard, 25s rest
---
200 steady, 15s rest
---
3 x 100 hard to very hard, 25s rest
---
100 steady, 15s rest
---
3 x 100 hard to very hard, 25s rest
----
200 easy, cool down
Details

Steady Base w/ drills v. 2 (Hr; structured)

Run00:45:0045 TSSStructured Workout
WARM UP
You can do some light core or dynamic stretches to warm up.
Complete 2 x 30 seconds, with 30 seconds rest of each drill. (see drills in pre-activity comments)
---
MAIN
Take the first 10 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on.
------
Details
Saturday

Steady Set Builder (power- structured)

Bike03:00:00129 TSSStructured Workout
This ride is an aerobic endurance ride.

20 minutes warm up, ramping from 50-65% FTP

4 x
- 35 minutes @65-70% FTP
- 5 minutes easy spin
Details

Transition run - easy

Run00:20:0013 TSSStructured Workout
Easy run, off the bike.
-
Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm. Think about quick turnover (cadence).
Details
Sunday

Aerobic Run - easy to steady builder

Run01:30:0070 TSSStructured Workout
Break the run into 3 segments.

Segment #1 --> easy.

Segment #2 --> build from the top end of your Z1 HR to the middle of your Z2 HR.

Segment #3 --> build from middle Z2 HR to top end of Z2 HR.

The build here should be gradual - and allefforts should feel 100% aerobic. The final push may feel a little harder as the duration goes.

*Disregard the average pace here - the workout builder estimates it based on the % of LTHR.
Details

Alternate Drill/Free 1 (rotation & glide focus)

Swim00:40:0028 TSS
WARM UP
100 free, 15 sec rest

MAIN
10 x 50, 10-15 sec rest
- 6:1:6 drill (focus on rotation w/ glide) with regular free (focusing on front quadrant swimming)

200 free style, focus on holding that glide 1-2 seconds longer than you might normally to get that front quadrant swim style, 10-15 sec rest

10 x 50, 10-15 sec rest
- 6:1:6 drill (focus on rotation w/ glide) with regular free (focusing on front quadrant swimming)

3 x 200 smooth smimming

COOL DOWN
100 easy, free

DRILL DESCRIPTIONS-------->
6:1:6 Drill
https://www.youtube.com/watch?v=78IAAaRvexk&list=PLo5nYbOHNzyvevZ2Vi-Az-_qilCNn-D-V&index=22

FRONT QUADRANT SWIMMING OVERVIEW
*including why not swimming in this manner *may* make your legs drop.

https://www.youtube.com/watch?v=j0JsLpG0f_o
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:59:00 03:00:00
Swim x4
03:04:00 01:25:00
Bike x3
07:11:00 06:30:00
Strength x2
00:21:00 00:35:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
03:59:00 03:00:00
Swim Swim
03:04:00 01:25:00
Bike Bike
07:11:00 06:30:00
Strength Strength
00:21:00 00:35:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. From big goals for the first time or a fast time, I can to help!

I coach with a holistic approach that considers your athletic ability and history, mental training, and life-training balance. We'll focus on your short and long terms goals and all available metrics to dynamically progress your training.

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.

$125.00 - Buy Now