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Endurance Lab Training Plans

Full Distance Triathlon Training Plan

Name: Endurance Lab
Price range: $$

Build the endurance, pacing and fuelling for a full-distance triathlon.

About

Is this plan for you?

For triathletes preparing for a full-distance race: 3.8 km swim, 180 km bike and 42.2 km run. Suitable for IRONMAN® events and other full-distance races.

First full distance: you have raced a half distance and want to step up.
Returning athletes chasing a better time.
Masters athletes who need more recovery built in.

IRONMAN® and 70.3® are registered trademarks of World Triathlon Corporation. Endurance Lab is not affiliated with or endorsed by IRONMAN.

Levels

Choose your level

Start

$109

New to the distance, or coming back after a break.

21 weeks, 5–12 hours a week

Develop

$109

You train regularly and want a steady build.

22 weeks, 7–14 hours a week

Perform

$109

Experienced and chasing a time.

23 weeks, 7–16 hours a week

Podium

$109

High volume for competitive age-groupers.

23 weeks, 7–19 hours a week

Method

How the plan works

Most of your training stays easy, so the long days and key sessions count. Volume builds in blocks with recovery weeks, and every session has targets in the Endurance Lab 7-zone method.

Base: aerobic volume across swim, bike and run.
Build: long rides and runs, race-pace work and bricks.
Peak: race rehearsals and fuelling practice.
Taper: less volume, same sharpness, fresh legs on race day.

Sample week

A week from the plan

Included

What you get

Every swim, bike and run session as a structured workout in TrainingPeaks
Syncs to Garmin, Wahoo, Zwift, Apple Watch and more
Targets in the Endurance Lab 7-zone method for heart rate, pace or power
A one-off purchase: the plan is yours to keep

Find your plan

Choose your level, then how you train on the bike and on the run. Every version of a level costs the same. Launch offer: code LAUNCH20 for 20% off until 1 December 2026.

Level	Bike	Run	Length	Price
Start	Heart rate	Heart rate	21 weeks 5–12 h a week	$109	Buy on TrainingPeaks →
Start	Heart rate	Pace	21 weeks 5–12 h a week	$109	Buy on TrainingPeaks →
Start	Heart rate	Power	21 weeks 5–12 h a week	$109	Buy on TrainingPeaks →
Start	Power	Heart rate	21 weeks 5–12 h a week	$109	Buy on TrainingPeaks →
Start	Power	Pace	21 weeks 5–12 h a week	$109	Buy on TrainingPeaks →
Start	Power	Power	21 weeks 5–12 h a week	$109	Buy on TrainingPeaks →
Develop	Heart rate	Heart rate	22 weeks 7–14 h a week	$109	Buy on TrainingPeaks →
Develop	Heart rate	Pace	22 weeks 7–14 h a week	$109	Buy on TrainingPeaks →
Develop	Heart rate	Power	22 weeks 7–14 h a week	$109	Buy on TrainingPeaks →
Develop	Power	Heart rate	22 weeks 7–14 h a week	$109	Buy on TrainingPeaks →
Develop	Power	Pace	22 weeks 7–14 h a week	$109	Buy on TrainingPeaks →
Develop	Power	Power	22 weeks 7–14 h a week	$109	Buy on TrainingPeaks →
Perform	Heart rate	Heart rate	23 weeks 7–16 h a week	$109	Buy on TrainingPeaks →
Perform	Heart rate	Pace	23 weeks 7–16 h a week	$109	Buy on TrainingPeaks →
Perform	Heart rate	Power	23 weeks 7–16 h a week	$109	Buy on TrainingPeaks →
Perform	Power	Heart rate	23 weeks 7–16 h a week	$109	Buy on TrainingPeaks →
Perform	Power	Pace	23 weeks 7–16 h a week	$109	Buy on TrainingPeaks →
Perform	Power	Power	23 weeks 7–16 h a week	$109	Buy on TrainingPeaks →
Podium	Heart rate	Heart rate	23 weeks 7–19 h a week	$109	Buy on TrainingPeaks →
Podium	Heart rate	Pace	23 weeks 7–19 h a week	$109	Buy on TrainingPeaks →
Podium	Heart rate	Power	23 weeks 7–19 h a week	$109	Buy on TrainingPeaks →
Podium	Power	Heart rate	23 weeks 7–19 h a week	$109	Buy on TrainingPeaks →
Podium	Power	Pace	23 weeks 7–19 h a week	$109	Buy on TrainingPeaks →
Podium	Power	Power	23 weeks 7–19 h a week	$109	Buy on TrainingPeaks →

Compare every version on the Find your plan page →

Read the guide: How to Train for a Full-Distance Triathlon →

Tailored option

Want this built around you?

A plan follows a set path. If you want sessions adjusted to your week, your test results and how you respond, remote coaching does that. A lab test first gives you zones measured on you, not estimated.

FAQ

Common questions

Do I need a TrainingPeaks account?

Yes, but a free account is enough. The plan loads into your calendar and syncs to your watch or bike computer.

Which level should I choose?

Start is for athletes new to the distance or returning after a break. Develop suits regular training with a steady build. Perform is for experienced athletes chasing a time, and Podium for high-volume competitive age-groupers. Pick the level whose weekly hours fit your life now; if you are unsure, start lower.

Can I line the plan up with my race date?

Yes. When you load it in TrainingPeaks you set your race date and the plan finishes on that day.

Can I start straight away?

Yes. Every level and version is on sale now. Buy it on TrainingPeaks, set your race date, and the plan loads into your calendar.

Can a coach adjust it for me?

Plans are fixed. If you want sessions changed around your week and your results, look at remote coaching.

Help choosing

Not sure which plan?

Tell us your race and how many hours a week you can train, and Tiago will reply with the right level and version. One reply, no newsletter.

Full Distance Triathlon Training Plan

LENGTH

21–23 weeks

WEEKLY HOURS

—

INTENSITY

Heart rate, pace or power (choose bike and run separately)

Plans sync to Garmin, Wahoo, Zwift and Apple Watch through TrainingPeaks. You buy each plan once.

Know your zones? Work them out with our zone calculator →

Train with Endurance Lab

Every Endurance Lab coach works within the same methodology, backed by lab testing and the Sports Science Made Simple education series.