A full-distance triathlon (3.8 km swim, 180 km bike, 42.2 km run) is the ultimate test of endurance and consistency. Around twenty-one to twenty-three weeks of structured training, built on an existing base, gives most athletes the time to prepare well.
Consistency beats heroics
Weeks of steady, mostly easy training build the durability you need. Avoid big single weeks that leave you tired for the next fortnight.
Long rides and runs
Build the long ride towards five to six hours and the long run towards 2 h 30 to 3 h, keeping both largely aerobic. Some long rides should include race-pace blocks.
Nutrition
Fuelling is the fourth discipline. Use every long session to rehearse your race-day intake of carbohydrate, fluid and sodium.
Taper
A two- to three-week taper reduces fatigue while keeping you sharp. Trust the work you have done.
Ready to start?
The Endurance Lab full-distance triathlon training plans come in four levels (Start, Develop, Perform and Podium). Choose heart rate or power on the bike, and heart rate, pace or power on the run. Use Find your plan to filter by level, the hours you have each week and the weeks until your race. New to training by effort? Read our RPE guide and training zones guide first.
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