Recommended for:

✅ Athletes who have been in the sport for less than 1 year (see note). Athletes with 1-3 years in the sport, though this is their first experience at race distance.

Note: it is recommended to enjoy the journey up and through the different distances from Sprint to Ironman, in a few years timeframe.

✅ Before starting the plan, athletes should have been training at (at least) aerobic level in the three disciplines for the last 5-6 months, building up to 10-12 hours/week. They should also have already trained the following distances or times before starting the plan: 3000m SWIM, 4h BIKE, 1h30 RUN.

✅ Athletes should have the availability to dedicate 12-14 hours of training per week.

✅ Athletes with, at least, the following devices: lap watch for SWIM, power meter & HR monitor for BIKE and pace & HR monitor for RUN.

Highlights of the training plan

🔹Structure of weeks in macrocycle and mesocycles: 1 x Preparation (1), 1 x Base (3+1), 2 x Build (3+1), 1 x Peak (1), 1 x Race (1)

🔹Typical number of sessions per week: SWIM (2), BIKE (2), RUN (2), S&C (1-2)
🔹Rest days frequency: 1/week
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🔹Average week volume – all weeks: 11.7h
🔹Average week volume – load weeks: 13.3h
🔹Average week volume – load weeks in BUILD phase: 13.9h
🔹Peak week volume: 14.5h
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🔹Peak SWIM distance: 4000m
🔹Peak BIKE duration: 6h
🔹Peak RUN duration: 2h30

Link to screenshot of peak week.

Why to choose the141mile?

Training plans are fully reusable (lifetime). You can also exchange them for other equivalent plan if you finally find out that what you chose is not really according to your level.
Additionally, there are multiple (good) reasons why to choose the141mile training plans. You can check them here.
If you are consistent and comply with the plan, you will have success, for sure.

Not exactly your fit?

Write to us at info@the141mile.com in case you want something like this plan but still slightly different (based on other type of training intensity measurement, different work schedule, etc.). We will evaluate the options to adapt it to your needs. In the end (and from the beginning), the141mile is here to help you with your endurance sports training and racing journey.