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**ENTHUSIAST "FULL DISTANCE" 21 weeks-Full Program-4 phases (General, Specific, Competition, Taper)

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**ENTHUSIAST "FULL DISTANCE" 21 weeks-Full Program-4 phases (General, Specific, Competition, Taper)

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

21 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

ENTHUSIAST "FULL DISTANCE" 21 weeks:

For the enthusiast AG "FULL DISTANCE" triathlete looking to train close to 15+ 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 21-week plan includes General Phase, Specific Phase, Competition Phase, and concluding with a 2-week Taper. In the General phase, the focus is to increase your maximal aerobic function, with a small amount of strength and short VO2max intervals (2 blocks). The Specific phase focus on building aerobic capacity with some challenging cycling sessions (1 block). 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 an enthusiastic triathlete. There is also a two-week taper to get you in tip shop shape for race day. Build weeks will fall between 12-15 hours while recovery weeks will fall between 10-12 hours of training per week. First week of taper 10 hours into 8 hours the week of event.

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Training Plan Sample Week

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

S ENDURANCE: 100's, 50's, 100's - 500 solid ::x4

Swim01:01:583100 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.

MAIN SET 1:

300 freestyle L2 (+20 sec)

200s freestyle L2 top end (+20 sec)

100s freestyle L3a (+20 sec)

MAIN SET 2: p.buoy + bands

2 x 100 freestyle L4 (+10 sec)

4 x 50 p.buoy + bands L3a (+10 sec)

2 x 100 p.buoy + bands + paddles L3a (+10 sec)

MAIN SET 3:

500 aiming strong L3a pace from start to end

COOLDOWN

200 choice

Details
Tuesday

B VO2 SHORT: Sets of 40 sec reps at L5, 20 sec at L1 (5 min recovery between-sets) 1:25-1:40 ::x5

Bike01:37:00108 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

ROB BASIC ENDURANCE: L2 20-45m ::x2

Run00:25:0031 TSSStructured Workout
SESSION FOCUS: https://vimeo.com/448457222

The focus of this session is on exposing to the feeling of running off the
bike, whilst keeping the intensity low. 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 at L2 pace, and as it is off the
bike, you may see some HR drift. Keep the HR the L2 zone, and slow 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.

WARM-UP:

Bike

PREP SET:

None

MAIN SET:

Running off the bike basic endurance keeping HR at around L2
Focus on HR, not pace.

COOLDOWN:

~5 min easy

Details
Wednesday

R ENDURANCE 1-1:25 ::x3

Run01:10:0095 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

S STRENGTH ENDURANCE: 200's p/p', 100's p/p, 50' p/p/b

Swim01:04:583250 m
SESSION FOCUS

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:
400 m choice
4 x 100 m k/d/s/s (15 sec recovery)
6 x 50 m drill/swim (10 sec recovery)

PREP SET:
2(3 x 50 m desc 1-4, 2 x 25 strong kick), 10 sec recovery

MAIN SET:
200's pull and paddles desc 1-4 on CSS +20
100 m easy
100's pull and paddles desc 1-4 on CSS +5
100 m easy
50's B3 p/p/b CSS +10

COOLDOWN:
100 m choice
Details
Thursday

B ENDURANCE 30-1:45 ::x4

Bike01:15:0057 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

*S TECHNIQUE: Entry and Finish off the stroke x 2

Swim01:00:002800 mStructured Workout
https://vimeo.com/448453281
In this session focus: on 3 key elements:

- clean hand entry - middle finger enters at the same line as your shoulder forward
- as you pull the hips are rolling as the hand is finishing off past the hip
- imagine you want to slip something to your ''pocket''

WARM-UP:

300 easy ↑ B to non fav side ↓ B3

4 x 50 p.buoy 25 sculling 1 + 25 FS

4 x 50 fins 25 kick on front in torpedo + 25 FS

200 easy

MAIN SET 1: Entry

300 fins 50 broken arrow + 50 FS

4 x 50 p.buoy + FINIS pointy paddles (if you have!)

4 x 50 deep water start with 10m fast effort to easy -> to easy

MAIN SET 2 : Finish

4 x 50 p.buoy 25 doggy paddle (rotate and fish past the hips)+ 25 FS

4 x 50 deep water start with 10m fast effort to easy

300 fins 50 doggy paddle extension + 50 FS

2 x 100 FS focus on spearing in fingertips first and finishing past the hip

COOLDOWN:

200 easy

* B breathing pattern

* ↑ or ↓ going up or down the lane
Details
Friday

REST: Full rest day

Rest
https://vimeo.com/448456973
Time to take it easy! These days are just as important as the training days.
It's time to soak up and adapt to all the hard work you've up in.
Details
Saturday

B ENDURANCE 3-4:15 ::x2

Bike03:15:00148 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

ROB BASIC ENDURANCE: L2 20-45m ::x3

Run00:30:0038 TSSStructured Workout
SESSION FOCUS: https://vimeo.com/448457222

The focus of this session is on exposing to the feeling of running off the
bike, whilst keeping the intensity low. 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 at L2 pace, and as it is off the
bike, you may see some HR drift. Keep the HR the L2 zone, and slow 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.

WARM-UP:

Bike

PREP SET:

None

MAIN SET:

Running off the bike basic endurance keeping HR at around L2
Focus on HR, not pace.

COOLDOWN:

~5 min easy

Details
Sunday

R ENDURANCE 1:30-1:55 ::x2

Run01:35:00128 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

*S TECHNIQUE: catch & bands (1)

Swim00:48:002400 m
https://vimeo.com/448453281
In this session focus: on 3 key elements:

- fingertips first entry on the same line as your shoulder
- after the hand entry, make sure the hand reaches forward but still have fingertips lower than the wrist, wrist lower than the elbow that will allow you to get into the catch
- use sculling drills to work with the feel of the water and engage the water backwards as you start swimming

MAIN SET 1: BREATHING

100 easy freestyle B 2/3/2

2 x 200 fins:

1. ↑ side kick Right ↓ B Left keep 1 eye in the water

2. ↑ side kick Left ↓ B Right keep 1 eye in the water

200 freestyle as 50 B3 + 50 B7 + 50 B3 + 50 B 5

MAIN SET 2: HAND ENTRY & ALIGNMENT:

200 fins ↑ broken arrow ↓ freestyle

200 fins ↑ 6/3/6 ↓freestyle

100 freestyle toes tapping

200 p.buoy between knees - hips to surface

MAIN SET 3: CADANCE

4 x 50 p.buoy 12.5 scull 1 + 12.5 scull 2 + 25 FS

4 x 50 bands only (+30 sec)

4 x 50 p.buoy 25 water polo + 25 FS

4 x 50 bands only (+30 sec)

COOLDOWN


200 easy freestyle


* B breathing pattern

* ↑ or ↓ going up or down the lane
Details

Tuesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
04:09:00 02:55:00
Swim x4
03:28:00 01:25:00
Bike x3
06:19:00 06:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
04:09:00 02:55:00
Swim Swim
03:28:00 01:25:00
Bike Bike
06:19:00 06:00:00
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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