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**ELITE & TOP AG "FULL DISTANCE" 12 weeks - 3 phases

Browse More Plans

**ELITE & TOP AG "FULL DISTANCE" 12 weeks - 3 phases

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dr. Dan Plews. Kona Ironman AG Record Holder. Zwift Compatible Workouts. Endure IQ.

All plans by this Coach

Length

12 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

ELITE TOP AG "FULL DISTANCE" 12 weeks:

For the Elite or very competitive AG "FULL DISTANCE" triathlete looking to train close to 20+ hours per week. Take note of the CTL range for completing a training build like this. Some good fitness and chronic training load are required. This 12-week plan includes General Phase, Specific Phase, and Competition Phase. In the General phase, the focus is to increase your maximal aerobic function, with a small amount of strength and short VO2max intervals. The Specific phase focus on building aerobic capacity with some challenging cycling sessions. The Competition phase includes very specific work, with a lot of quality prior to the race. You will need to be in reasonably good condition to complete this program and recommended for a very top-level AG/elite triathletes. Build weeks will fall between 19-23 hours while recovery weeks will fall between 16-18 hours of training per week. If you are looking to extend out this plan, it is possible to repeat some blocks or weeks twice to meet desired plan needs. This plan does not have a full taper built in.

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

S ENDURANCE: 300's L3a ::x6

Swim01:34:014700 m
SESSION FOCUS: https://vimeo.com/448452491

The focus of this session is to complete an extended duration steady-state
bout at a low intensity, with low physiological stress. This pace should feel
easy to moderate, around 4-5/10 in perceived exertion.This is a great session
for freeing your mind and enjoying some quality training. From a physiological
perspective, these sessions help promote fat oxidation, and structural changes
at a muscular level, such as increased mitochondrial content and
capillarization.

WARM-UP:

200 - 700m choice

PREP SET:

3 x 50 m dec 1-3 L3b, L4, L5

MAIN SET:

3 x 300 m swim L3a

Cooldown:

200 m choice

Details

B TESTING: Maximum Aerobic Fitness Test ::x1

Bike01:33:0047 TSSStructured Workout
https://vimeo.com/448457594
WARM-UP:

20min progressive

MAIN SET:

30 min continuous riding at heart rate (HR) top of L2 zone. The aim should be
to adjust the power to not let the HR go any higher.

Then 3 x 8' at power attained during the previous 30 min at L2 HR - 2 min
recovery

COOLDOWN:

8 min L1

Details
Tuesday

ROB 70.3 SPECIFIC: Run at ~70.3 pace ::x1

Run00:30:003.73 mi
SESSION FOCUS: https://vimeo.com/448457222

The focus of this session is on exposing your body to 70.3-specific running
paces having already cycled. This session is therefore highly specific for the
long-distance triathlete. You will be running at L3b pace and should hope to
see reduced HR drift within this zone as you complete more of these sessions.
You should expect your running economy, and specific off-the-bike running
economy, to improve as a result of completing these sessions.

WARM-UP:

Bike

PREP SET:

None

MAIN SET:

Run at ~70.3 pace

COOLDOWN:

~5 min easy

Running off the bike, looking to hold 70.3 pace (~91% of threshold pace).
This is a great opportunity to focus on good form and efficiency. Try and keep
the HR as low as you can. You can monitor how your HR changes as you get
fitter; HR should become lower over time as you get fitter at the same pace.

Details

B STRENGTH ENDURANCE: 2 sets of 1 min reps at L3b (50-55 rpm) 46-1:06 ::x5

Bike01:22:0062 TSSStructured Workout
SESSION FOCUS: https://vimeo.com/448457360:

The focus of this session is on building muscular endurance, or your ability
to generate high forces for long periods. This session is designed to involve
repeated periods of high force production in the L3-L4 training zones. These
sessions generate specific strength adaptations for long-distance triathlon.

WARM-UP:

10 min progressive

PREP SET:

5 x 30 sec L4/30 sec L1

MAIN SET:

1 min reps at L3b (50-55 rpm), 1 min at L1*

5 min recovery between the sets

*Keep the rpm between 90 and 100 rpm during the recovery (even if Zwift tells you otherwise! 😀)

COOLDOWN:

10 min

Details
Wednesday

S THR: 100's at CSS (L4) ::x6

Swim01:04:013200 m
SESSION FOCUS: https://vimeo.com/448454442

The focus of this session is on building your tolerance to workloads at and
above the anaerobic threshold and increasing your capacity to buffer acid
production. This session should be guided by power/pace and takes place in the
L4 training zone. These sessions are stressful but great for generating
adaptations relevant to acid-base balance and your ability to re-uptake and
utilize lactate.

WARM-UP:
600 m as 175 m, 25 m back

PREP SET:
4 x 50 m as drill/swim (20 s recovery)

4 x 50 as desc 1-4 each one gets faster L2, L3, L4, L5 (15-sec recovery)

MAIN SET:
100's as at CSS (L4) with short recovery 5 seconds

COOLDOWN:
400 m as 100 m free/100 m back

Details

R ENDURANCE 1:30-1:55 ::x1

Run01:30:00122 TSSStructured Workout
SESSION FOCUS

The focus of this session is to complete an extended duration steady-state
bout at a low intensity, with low physiological stress. Let HR be your guide,
keeping it within the L1-L2 training zone range. This is a great session for
freeing your mind and enjoying some quality training. From a physiological
perspective, these sessions help promote fat oxidation, and structural changes
at a muscular level, such as increased mitochondrial content and
capillarization.

Running all at L2.

For all basic endurance sessions, the most important thing is to keep the
physiological stress low. For this reason, heart rate is the most important
metric to follow. Ensure you keep the HR in L2 zone for this run. Some
drifting into L3 up the climbs is ok, but control it before you approach L4.

Details
Thursday

S RECOVERY: Choice recovery swim ::x3

Swim00:40:012000 m
https://vimeo.com/448455733
Choice recovery swimming. Include kick, pull, paddles and other stokes.
Details

B VO2 SHORT: Sets of 40 sec reps at L5, 20 sec at L1 (5 min recovery between-sets) 54-1:04 ::x6

Bike01:16:0075 TSSStructured Workout
SESSION FOCUS: https://vimeo.com/448454846

The focus of this session is to spend as much time as possible at and above
~90% of your VO2max. The priority is on maintaining high power/pace during the
work intervals. These sessions are highly stressful but great for generating
adaptations that will improve your oxygen-carrying capacity and therefore top-
end aerobic capacity. For long-distance triathletes, these sessions can also
serve as an effective precursor to longer interval sessions.

WARM-UP:

Progressive for 20 min'

includes some opener 40-60 sec at L4

PREP:

5 x 30 sec at L5/30 sec at L1

2 min Recovery

MAIN SET:

Sets of 40 sec reps at L5, 20 sec at L1 (5 min recovery between sets)

COOLDOWN:

10 min

Details
Friday

S STRENGTH ENDURANCE: 800; 8 x100, 8 x 50 /600; 6 x 100, 6 x 50 ::x1

Swim01:24:004200 m
SESSION FOCUS: https://vimeo.com/448457360

The focus of this session is on building muscular endurance, or your ability
to generate high forces for long periods. This session is designed to involve
repeated periods of high force production in the L3-L4 training zones. These
sessions generate specific strength adaptations for long-distance triathlon.

WARM-UP:

500 m as 100's swim, pull, kick, pull, swim

MAIN SET:

1 x 800 m swim 40-sec recovery

8 x 100 m pull and paddles 15-sec recovery

8 x 50 m pull and band (or band only) 10-sec recovery

1 x 600 m swim 40-sec recovery

6 x 100 m pull and paddles 15-sec recovery

6 x 50 m pull and band (or band only) 10-sec recovery

COOLDOWN:

200 m choice

Details

REST: Post training rest

Rest
https://vimeo.com/448456973
Do the above session in the morning and then take it easy for the rest of the
day.
Details
Saturday

Treadmill ramp ::x1

Run00:40:014.97 mi
SESSION FOCUS: https://vimeo.com/448457594

The focus of this session is on exposing to the feeling of running off the
bike, whilst controlling the HR. This session is therefore specific for any
triathlete competing over any distance and gives more context and specificity
to the run. You will be running top of L2 lower end L3a controlling the HR
drift by slowing down if you have to in order to achieve this. You should
expect your running economy, and specific off-the-bike running economy, to
improve as a result of completing these sessions.

Running at every top of L2 (~MAF HR). Record the average pace.

HR should already be a little elevated from the bike, so you should get there
quickly

Details

B ENDURANCE 4:15-5:30 ::x1

Bike04:15:00194 TSSStructured Workout
SESSION FOCUS

The focus of this session is to complete an extended duration steady-state
bout at a low intensity, with low physiological stress. Let HR be your guide,
keeping it within the L1-L2 training zone range. This is a great session for
freeing your mind and enjoying some quality training. From a physiological
perspective, these sessions help promote fat oxidation, and structural changes
at a muscular level, such as increased mitochondrial content and
capillarization.

Riding all at L2.

For all basic endurance sessions, the most important thing is to keep the
physiological stress low. For this reason, heart rate is the most important
metric to follow. Ensure you keep the HR in L2 zone for this ride. Some
drifting into L3 up the climbs is ok, but control it before you approach L4.

Details
Sunday

R ENDURANCE 1:30-1:55 ::x4

Run01:45:00142 TSSStructured Workout
SESSION FOCUS

The focus of this session is to complete an extended duration steady-state
bout at a low intensity, with low physiological stress. Let HR be your guide,
keeping it within the L1-L2 training zone range. This is a great session for
freeing your mind and enjoying some quality training. From a physiological
perspective, these sessions help promote fat oxidation, and structural changes
at a muscular level, such as increased mitochondrial content and
capillarization.

Running all at L2.

For all basic endurance sessions, the most important thing is to keep the
physiological stress low. For this reason, heart rate is the most important
metric to follow. Ensure you keep the HR in L2 zone for this run. Some
drifting into L3 up the climbs is ok, but control it before you approach L4.

Details

REST: Post training rest

Rest
https://vimeo.com/448456973
Do the above session in the morning and then take it easy for the rest of the
day.
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
04:59:00 02:45:00
Bike x5
08:49:00 06:00:00
Swim x5
05:30:00 01:46:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
04:59:00 02:45:00
Bike Bike
08:49:00 06:00:00
Swim Swim
05:30:00 01:46:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Dr Dan Plews

Dr Dr Dan Plews. Kona Ironman AG Record Holder. Zwift Compatible Workouts. Endure IQ.

Written by Dr Dan Plews, the Endure IQ training plans include the perfect mix of science, education and practical application. We believe the scientific principles of training should not be left for only professional athletes, these principles transcend to all triathletes of all levels. Ensuring you get the most out of every session. Critical for the time-crunched athlete.

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